Top 10 Vitamin D foods

Everyone likes to eat good and tasty food. Some people are so fond of food that they want to eat different types of food every time. But eating oily and spicy food is always very harmful to health. So along with the taste, we should also take care of our health. We should also eat healthy and fresh food which is very important for our health. Sometimes we get so busy eating tasty and oily food that we do not even notice that there are some foods which help to make our body healthy. Today in this article, we will talk about such food in which Vitamin D is found in abundance or, in other words, the Top 10 vitamin D foods.

Vitamin D

Vitamin D is very important for our body, and we know that we get Vitamin D from sunlight. When sunlight enters into our skin or when we come in contact with the ray of sunlight, whatever cholesterol is there in our body gets synthesized and converted into Vitamin D. Vitamin D is like a fat-soluble hormone. Vitamin D performs many functions in our body. Vitamin D absorbs the calcium from the food present in our body and gets it to the bones of our body, due to which our bone becomes strong.

The deficiency of Vitamin D can cause many problems in our body, such as

• Anyone deficient in Vitamin D feels depressed and anxious.
• Due to deficiency of Vitamin D, a person can experience cold, cough, flu, and infection.
• If you have any allergies like sinus or skin allergy, it could also mean that you have a vitamin D deficiency.
• If someone sweats excessively, it may mean that person has a vitamin D deficiency.
• If any person gets tired very early, that person may have a deficiency of Vitamin D.
• If someone has a lot of pain in the bone or pain in the joints, then maybe there is a deficiency of Vitamin D inside that person.
• If someone has a lot of hair fall, this is also due to the deficiency of Vitamin D.
• Suppose a person takes a lot of stress. In that case, there is a possibility of vitamin D deficiency in him because taking more stress increases the level of cortisol hormone in our body, and this is because vitamin D is not absorbed in our body.

So, these are some problems that we may face if there is a deficiency of Vitamin D in our body.

Benefits of Vitamin D

• Vitamin D is very important for our bones. Our bones are stronger due to the presence of Vitamin D.
• Vitamin D is also very beneficial for our muscles.
• By regulating calcium levels and phosphate levels, vitamin D helps the body function properly.
• Vitamin D protects us from many diseases.
• The benefits of vitamin D include regulating mood and reducing depression.
• Vitamin D may help you lose weight.

How do we take vitamin D in our bodies?

First of all, the main source of vitamin D is sunlight. In most cases, ten to fifteen minutes of direct sunlight is enough to meet the requirement of vitamin D in our body, but we don't even have 15 to 20 minutes to stay in the presence of sunlight. Vitamin D is also called the sunshine vitamin because our body can make vitamin D directly with the help of sunlight.

There are many sources of vitamin D besides sunlight. We can get vitamin D from both vegetarian and non-vegetarian food. We can also take vitamin D from our food or diet intake. But apart from all this, the best source of vitamin D is sunlight. There is a possibility that up to 50% of the world's population does not get enough sunlight, and nearly 40 percent of U.S. residents have vitamin D deficiency because nowadays, everyone has a very hectic schedule.

Top 10 Vitamin D foods

Vitamin D is very important for our body. About 600 - 1000 IU (here I.U. stands for International Unit) vitamin D is required for a body per day. Out of this, one thousand I.U. (1000 IU), we should take six hundred I.U. (600 IU) from food, and the remaining four hundred I.U. (400 IU) we should take from sunlight. This combination is better for the body. But even if someone is not able to take 400 IU from sunlight due to a busy schedule, he should try to take about 1000 IU from the food itself.

It is well known that sunlight is the best source of Vitamin D. Many people in the world are not able to get enough sunlight; due to this, their body becomes deficient vitamin D deficient, and because of this, many diseases affect them, or they are vulnerable to many diseases. So, let us take a look at a few foods that provide a high amount of Vitamin D.

1. Fish/Sea Fish

Fish has the highest amount of Vitamin D. Especially in fatty fish. Salmon Fish is the best source of vitamin D in fish. Also, the amount of vitamin D in fish is different from one species to another. In 100g of fish, 100 to 850 I.U of vitamin D is found.

• In 100 grams of salmon fish, 526 I.U. of vitamin D is found.
• In 100 grams of Sardines fish, 270 I.U. of vitamin D is found.
• In 100 grams of tuna fish, 85 I.U. of vitamin D is found.
• In 100 grams of swordfish, 558 I.U. of vitamin D is found.
• In 100 grams of shrimp, 120 I.U. of vitamin D is found.

Vitamin D is found in good amounts in all these fish.

2. Cod liver oil

Cod is a type of fish found in the deep of the Atlantic Ocean. The size of this fish is very big. And the oil that is made from the liver of this fish is called cod liver oil. Cod liver oil is the best source for vitamin D as well as it is also rich in vitamin A. Cod liver oil is one of the great sources of Vitamin D. In 100 grams of Cod liver oil, 8400 IU of vitamin D is found. About 450 international units (I.U) are found in one teaspoon of Cod liver oil. So those who do not like to eat non-veg or fish, cod liver oil is very beneficial.

3. Canned tuna

Tuna is a fish mostly found in the Indian Ocean. Tuna fish is high in Omega 3, Vitamin K, and Vitamin B, which are also good for our health. In 100 grams of tuna fish, 85 I.U of vitamin D is found. Whereas Canned Tuna is also a good source of Vitamin D as 268 I.U of vitamin D is found in 100g Canned Tuna. Because of its good taste and ease of storage, canned tuna is popular among consumers. It is also often less expensive than purchasing fresh fish.

4. Fortified Milk / Standard Milk Formulae

Vitamin D is not found in the high quantity in the milk of cows and buffalo. Only 1 I.U of vitamin D is found in 100g cow milk. For example, if someone drinks half-liter of cow or buffalo milk a day, he will get 5 international units of vitamin D which is very little. Apart from this, the products made of milk, such as curd, panner, and many more, also contain vitamin D in very few quantities. That's why this milk does not fulfill the requirement of Vitamin D.

And because of all these reasons, some people prefer to drink fortified milk because fortified milk contains a high amount of vitamin D. Fortified milk is also similar to normal milk. Still, in this type of milk, some extra amount of vitamin D, minerals, and iron are added to make this milk more nutritious. In 100g fortified milk, 40-120 IU of vitamin D is found. Fortified milk is not so common in India, but fortification is common in other countries like Canada and U.K.

5. Egg yolks

For those who do not like to eat fish, egg yolks are a very good option for vitamin D. Vitamin D in the white portion of an egg is negligible, but it is found in a good amount in the yellow portion. In Egg Yolks, 125 IU per 100-gram of Vitamin D is found, which is a very good option for those who like to eat eggs.

6. Mushrooms

There are very few foods in vegetarian foods in which vitamin D is found; one of them is mushrooms. Those who don't eat non-vegetarian foods can get Vitamin D from mushrooms. The Mushrooms that grow in sunlight are rich in vitamin D; in other words, the amount of vitamin D found in those mushrooms is high compared to other mushrooms that do not grow in sunlight (Indoor Mushrooms). 75 to 450 IU per 100-gram of Vitamin D in different mushrooms is found. So that's why Mushrooms are an excellent source of Vitamin D.

7. Soya Milk

We know that Vitamin D is not found in any milk in great quantities, but when we fortify the milk, it increases the amount of Vitamin D in it. Today many types of milk are found in the market, and one of these milk is soya milk. Soya milk is made from soybeans. Soya milk is prepared by grinding peeled soybeans and mixing them with milk. That's why this milk is called soya milk. Vitamin D is found in good quantity in soya milk. In 100 grams of soya milk, 20-50 I.U. of Vitamin D is found. Apart from this, soya milk is very beneficial for health.

8. Breakfast Cereal

Breakfast Cereal is also a good source of Vitamin D. Generally; people prefer to eat cereal for breakfast. It is supposed to be a healthy breakfast for everyone. In Breakfast Cereal, besides vitamin D, minerals, proteins, carbohydrates, and fiber are also found in good quantity. In 100 grams of Breakfast Cereal, 20-150 IU of Vitamin D is found. So that's why Breakfast Cereal is also a good option.

9. Pork Chops

Pork chops are a piece from the meat of a pig in simple language. Pork chops are similar to other meat chops. Pork chops are taken perpendicularly to the pig's spine and are usually ribs or vertebrae. Pork Chops are a good source of Vitamin D. In Porkchops, 20-50 I.U. Per 100-gram of Vitamin D is found. Pork chops are also a non-vegetarian vitamin D source of food.

10. Caviar

Caviar is one of the favorite food of rich people. Caviar is the eggs of unfertilized fish called roe. The best quality of Caviar we get from wild sturgeon fish species, and this species is found in the Caspian Sea. Caviar is also a good source of Vitamin D. In 100 grams of Caviar, nearly 100-120 IU of vitamin D is found. The cost of 1 kg Caviar is around 30 to 35 lakhs.

Conclusion

So, in this article, we have seen some different food sources in which vitamin D is found in high quantities. Overall, sunlight is the best source of Vitamin D, and for using sunlight, we don't have to pay any money. So, take out at least 20 to 30 minutes every day and sit in the presence of sunlight.