Vitamin D, commonly known as 'sunshine vitamin,' is one of the essential nutrients that have potent effects on our body. It has several functions in the body, such as improving bone health, preventing osteoporosis, has a role in strengthening the immune system and preventing some types of cancers and chronic diseases. For a country like India that is gifted with abundant sunlight, it's shocking to find that huge part of the population is suffering from vitamin D deficiency. Today 65% to 70% Indians are Vitamin D deficient!
Causes of Vitamin D Deficiency
Vitamin D acts on our bones, intestines, kidneys and parathyroid glands to keep calcium in balance throughout our body. Vitamin D receptors are also located within our cardiovascular system, lungs, pancreas, skeletal muscle, skin, and reproductive organs. In summary, vitamin D is a prohormone that is essential for good health. Vitamin D deficiency can occur for a number of reasons:
Exposure to sun is limited.
Sufficient levels of Vitamin D is not consumed.
Old age without consuming recommended level of Vitamin.
Older adults with darker skin are at high risk of vitamin D deficiency.
What does FOOD have to do with getting enough vitamin D?
We all know that sunlight is one of the best natural sources of vitamin D. However, most of us are bound to our indoor jobs and don't get much exposure to sunlight; therefore, daily recommended dose of vitamin D is compromised to a great level. One can get vitamin D in a variety of other ways which include:
Being exposed to the sun.
Through the foods you eat.
Through Vitamin D supplements.
With respect to food, though only 10% of the vitamin D our body needs is obtained from food, Vitamin D doesn’t occur naturally in many foods. That’s why certain foods have added vitamin D.
List of Vitamin D RICH FOODS
There are very few Vitamin D foods that naturally contain this essential vitamin.
1) Egg Yolk.
Egg yolk is a rich source of vitamin D. The yolk may come with extra calories and fat but it also contains all the essential nutrients, including protein and good carbs.
2) Fatty fish, like tuna, herring, and salmon.
To get vitamin D from food, fish is a good option. Herring is a fish eaten around the world. It can be served raw, canned, smoked, or pickled. This small fish is also one of the best sources of vitamin D.
3) Mushrooms
Since mushrooms grow in sunlight, they are extremely rich in vitamin D. Other than that, mushrooms are rich in B- vitamins B1, B2, B5 and minerals like copper, too. But not all mushrooms have same amount of vitamin D, it varies according to the type and variety.
4) Orange juice
Around 75% of people worldwide are lactose intolerant, and another 2–3% have a milk allergy. For this reason, some countries fortify orange juice with vitamin D and other nutrients, such as calcium. Always opt for fresh orange juice and avoid buying store-bought orange juices.
5)Cow Milk
Cow’s milk, the most commonly consumed type of milk, is naturally a good source of many nutrients, including calcium, phosphorous, and riboflavin. Cow milk is a great source of vitamin D and calcium. Various health experts and nutritionists suggest including one glass of cow milk in daily diet, which will give 20% of your daily requirement of vitamin D.
Vitamin D Rich food Can Help Reduce COVID-19 Risks
Sunshine vitamin (Vitamin D) is also a well-known immune booster. Vitamin D can keep exposure to COVID-19 from becoming an infection that can cause you and other people harm. The multivariable analysis suggests that persons who are likely to have deficient vitamin D levels at the time of COVID-19 testing were at substantially higher risk of testing positive for COVID-19 than were persons who were likely to have sufficient levels. Vitamin D) has both anti-inflammatory and immunoregulatory properties and is crucial for the activation of immune system defenses. Vitamin D is known to enhance the function of immune cells, including T-cells and macrophages, that protect your body against pathogens.
In this very tough times, it is the total diet and eating pattern that is most important in disease prevention and good health. It is better to eat a diet with a variety of nutrients than to concentrate on one nutrient as the key to good health. To enjoy delicious, hygienic homemade meals with a variety of nutrients, subscribe to SHEPLATES home meal plan now.
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