Unlocking the power of vitamin D-rich foods for overall health

Vitamins play a monumental role in keeping the body functioning daily. These are nutrients that the body needs for proper growth and development. Vitamins can either be fat-soluble or water-soluble. You get vitamins from your food, so choosing the right food is essential. Today, in this article, you will learn about a vitamin popularly known as “the sunshine vitamin.”. Vitamin D is a fat-soluble vitamin in the sun's ultraviolet B (UVB) rays.

Significance

In simple terms, vitamin D is significant for maintaining healthy development and bone structure. Vitamin D absorbs calcium and phosphorus from food and maintains healthy levels in the body.

Vitamin-D rich foods

Some food items that you consume to get your dose of vitamin D are as follows-

Mushrooms

Apart from popping a supplement, Mushrooms are the only source of vitamin D for vegetarians. Just like humans and animals, mushrooms also absorb vitamin D from sunlight. Being such a versatile vegetable, mushrooms can be included in breakfast wraps, rice preparations, or even sandwiches. Mushrooms can also be an awesome evening snack when sauteed with salt and pepper.

Egg yolks

Egg yolks can be consumed to get vitamin D, but they are not present in large quantities, so do not consider egg yolks a substitute for walking in sunlight. An egg a day can be the ideal amount of consumption. 100 grams of egg yolk contains 218 IU of vitamin D. Try sourcing eggs from someone who feeds a vitamin D-rich diet to their chickens.

Fish

Oily fish, salmon and sardines are a great source of vitamin D.

Fortified foods

Dairy products, cereals and orange juice are fortified with vitamin D.

Vitamin D deficiency

A global health problem that is worrisome is vitamin D deficiency. Can you believe that 50% of people in the world are suffering from vitamin D insufficiency? A common misconception is that you will get your dose of sunlight sitting inside a glass building or through the windows of your car as you drive to work. You don’t get vitamin D because the windows are UV-protected. So, try carving out some time to squeeze in a quick jog or meditation in the morning because you probably don’t have enough vitamin D so before it becomes a deficiency, go enjoy your time in the sun!

Health problems due to deficiency of vitamin D

A vitamin D deficiency can cause a lot of tiredness. You will feel weak, and your joints, muscles, and bones will ache. You might even notice a dip in your mood and suffer from severe mood swings as a result. Sometimes, individuals experience the need to eat chalk, which can be caused by their nutritional requirements not being fulfilled.

Severe deficiency of vitamin D causes the following diseases-

1. Rickets- This happens to infants and children. Their bones are weak and softened because their bone tissues have not hardened due to vitamin D deficiency.

2. Osteomalacia—Adults experience something similar to Rickets. Their bones are softened, but this can be cured by taking supplements under a doctor’s guidance.

Conclusion

Remember, knowing about the benefits of vitamin D will help to keep yourself healthy. So, get yourself tested, eat the foods mentioned above or take supplements so you and your loved ones don’t ask the doctor, “Can we eat chalk?”