Get ready to be rich in Vitamin D!
Get ready to be rich in Vitamin D!
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Vitamin D is essential for strong bones, because it helps the body use calcium from the diet. If your body doesn't get enough vitamin D to keep it healthy, this is called vitamin Ddeficiency. Severe vitamin D deficiency can sometimes cause a condition called rickets in children and a condition called osteomalacia in adults. Both of these conditions cause soft, thin, and brittle bones.

Here are some foods which are the sources of Vitamin-D:

1.Tuna: Eat 3 ounces of tuna daily for 50% of your vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with “good fats” that provide health benefits like better memory and brain function.

2.Eggs: Eggs are another food that contains vitamin D in small amounts. Eating one egg daily will provide you with approximately 10% of your daily needs. I personally recommend eating free-range eggs from a local farm, if possible.

3.Salmon: This is the top hitter for vitamin D (wild salmon has more than farmed salmon, FYI). Just half a fillet of salmon has more than the daily recommended allowance for one person.

4.Mushroom: If you include a large handful of mushrooms to your meal you are looking at a significant amount of vitamin D, especially if they have been exposed to sunlight.

5.Milk: Most types of cow's milk is fortified with vitamin D. You can also buy yoghurts and other dairy products that have been fortified (usually whole milk not semi-skimmed).

6.Cereals: Similarly to milk, cereals are often fortified with Vitamin D, particularly ones aimed at children, but it does vary so check the label.

7.Orange Juice: One cup of fortified orange juice has more Vitamin D than a cup of fortified milk.

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