VITAMIN D FOODS

What is Vitamin D

Vitamin D is also called sunshine vitamin because it is produced by the body in response to sunlight. It belongs to a group of soluble vitamins, i.e it is stored in our fat cells and is useful in the metabolism of calcium (metabolism) and bone formation. Therefore it is said that it increases the absorption of calcium and phosphate in the body.

vitamin D is a nutrient plus hormones produced in the body. It is very important for health and to keep bones strong. This is an important factor for muscles, heart, lungs and brain as well as your body can fight infection with its help.

Vitamin D Deficiency

Vitamin D Deficiency Symptoms

    • Pain in bones.
    • Tiredness without hard work.
    • Weakness in muscles.
    • Sleep more than necessary during the day.
    • If you are depressed, you may have Vitamin D deficiency.
    • Excessive sweating from the head than body may be a sign of Vitamin D deficiency.
    • Hair fall.

Vitamin D Deficiency Causes

  • Due to not taking a diet rich in vitamin D.
  • Living in a place where there is less sunlight.
  • Due to living in high pollution environment.
  • Because of spending more time indoors.

Sources of Vitamin D

Sunlight

Sunlight is the key source of Vitamin D. It has been considered to be a better option to meet vitamin D deficiency. Adequate amounts of vitamin D can be achieved only by spending time in sunlight. Let me tell you, this is possible only when the sunlight falls directly on your limbs. Do you know that only 10 minutes of sunlight is enough to avoid vitamin D deficiency.
Morning sunlight is considered the best for vitamin D intake.

Egg Intake

Eggs are found in good amounts of calcium, iron, magnesium and phosphorus, as well as vitamin A, vitamin B, vitamin E, vitamin K and vitamin D. They are very beneficial for your health. For this reason eggs can be included in the diet containing vitamin D. By consuming it, you are also deficient in vitamin D as well as other nutrients.
Quantity- 100 grams of eggs contain about 82 IU (international unit) of vitamin D.

Orange juice

Most people will be aware that orange juice contains vitamins A, B, C, E along with calcium, iron, zinc, magnesium and phosphorus. Apart from this, vitamin D is also found in plenty in it. For this reason, orange can also be used as a vitamin D fruit to overcome problems related to it.
Quantity- One glass (about 226 ml) of orange juice contains about 100 IU (international unit) of vitamin D.

Grain

There are many options for non-veg eaters to get Vitamin D, but for pure vegetarian people the amount of Vitamin D foods is quite limited. In such a situation, they can use serials to fill this gap. Different grains are available in the market nowadays (eg: wheat, maize, millet). Therefore, if you select it to meet vitamin D deficiency, then check the information given about the ingredients on its packet once. See the amount of vitamin D in the cereal you are choosing.
Quantity- Normally, between 50 and 100 IU (international unit) of vitamin D is available in serals. So it would be better if you select only the serials with 100 IU.

Milk

If you are a vegetarian and are worried about how to overcome vitamin D deficiency, then there is no need to worry. Let me tell you, milk is such a diet, which can be called a store of many nutrients. The reason is that it contains plenty of calcium, iron, magnesium and phosphorus as well as vitamin A, B, D, E and K. At the same time, due to the presence of vitamin D in it, it also proves helpful in eliminating its related risks. Therefore, this vitamin can be used as vitamin D foods.
Quantity- About 115 to 124 IU (International Unit) of Vitamin D is found in one glass of milk (about 226 ml).

Soya Products

Soy products (such as: Tofu, Soy Milk and Soy Yogurt) can also prove to be very beneficial to meet vitamin D deficiency. It is believed that they are rich in protein. For this reason vitamin D is also present in them. Vegetarian people can overcome vitamin D deficiency by using these products.
Quantity- Soy products can contain vitamin D in the range of 80 to 200 IU (international units). This quantity can vary according to different products.

Yogurt

As mentioned earlier in the article, vitamin D is found in good amount in milk. At the same time, its quantity is also found in yogurt made from milk. The special thing is that curd has more ability to meet the deficiency of this particular vitamin than milk. For this reason, it can be used as a source of vitamin D.
Quantity- In general about 80 to 200 IU (International Unit) of vitamin D can be found in about 170 grams of curd.

Butter

Butter contains calcium, iron, magnesium, zinc and sodium along with vitamins A, B, E and K. At the same time, it is also confirmed through another research that it also has good amount of Vitamin D. Therefore, it can be said that the use of butter can also fulfill the deficiency of vitamin D in the body.
Quantity- About 60 IU (international unit) of vitamin D is found in 100 grams of butter.

Salmon Fish

For those who can eat fish, salmon is a good source of vitamin D. Eating salmon fish once in a meal fulfills the needs of vitamin D throughout the day.
Quantity- According to the United States Department of Agriculture (USDA) 100-gram serving of farmed Atlantic salmon fish contains 526 IU(international unit) of Vitamin D.

Author: Gurlal bhullar

I am Gurlal Singh, a fitness trainner and a fitness blogger. I want to use my skills, my experience, and my own journey to help others. My goal is to keep my readers fit and active through my website "www.homefitness24.com". Because only if our body is fit and active then we can move forward in our life and be happy.

46 thoughts on “VITAMIN D FOODS”

  1. A fascinating discussion is worth comment. I do believe that you should write more about this subject matter, it may not be a taboo matter but usually people do not speak about these topics. To the next! Best wishes!!|

  2. This design is incredible! You definitely know how to keep a reader amused. Between your wit and your videos, I was almost moved to start my own blog (well, almost…HaHa!) Excellent job. I really enjoyed what you had to say, and more than that, how you presented it. Too cool!|

  3. Good way of telling, and good piece of writing to obtain information regarding my presentation subject matter, which i am going to deliver in university.|

  4. Good post. I learn something totally new and challenging on sites I stumbleupon everyday. It will always be exciting to read through content from other authors and practice a little something from other web sites. |

  5. I’m extremely impressed with your writing skills as well as with the layout on your blog. Is this a paid theme or did you modify it yourself? Either way keep up the nice quality writing, it is rare to see a nice blog like this one nowadays.|

  6. Howdy very cool site!! Man .. Excellent .. Amazing .. I will bookmark your blog and take the feeds additionally? I’m satisfied to search out so many useful information here in the publish, we’d like develop more techniques on this regard, thank you for sharing. . . . . .|

  7. Yesterday, while I was at work, my sister stole my iphone and tested to see if it can survive a forty foot drop, just so she can be a youtube sensation. My apple ipad is now broken and she has 83 views. I know this is entirely off topic but I had to share it with someone!|

  8. It’s awesome to pay a quick visit this web site and reading the views of all colleagues concerning this paragraph, while I am also eager of getting familiarity.|

  9. After looking at a few of the blog posts on your site, I really like your way of writing a blog. I saved as a favorite it to my bookmark site list and will be checking back in the near future. Take a look at my web site too and tell me how you feel.|

  10. Simply desire to say your article is as astounding. The clearness for your submit is just nice and i can think you are a professional on this subject. Fine with your permission allow me to snatch your feed to stay updated with coming near near post. Thank you a million and please carry on the rewarding work.|

  11. Greetings from Carolina! I’m bored to tears at work so I decided to check out your blog on my iphone during lunch break. I love the information you provide here and can’t wait to take a look when I get home. I’m shocked at how quick your blog loaded on my cell phone .. I’m not even using WIFI, just 3G .. Anyways, awesome blog!|

  12. Undeniably believe that which you stated. Your favorite justification seemed to be on the internet the simplest thing to be aware of. I say to you, I certainly get annoyed while people think about worries that they just do not know about. You managed to hit the nail upon the top and also defined out the whole thing without having side effect , people can take a signal. Will likely be back to get more. Thanks|

  13. Howdy! This is my 1st comment here so I just wanted to give a quick shout out and tell you I truly enjoy reading your articles. Can you suggest any other blogs/websites/forums that cover the same subjects? Many thanks!|

  14. Wonderful article! That is the kind of information that should be shared around the net. Disgrace on Google for now not positioning this post upper! Come on over and discuss with my web site . Thanks =)|

  15. When someone writes an article he/she keeps the plan of a user in his/her brain that how a user can be aware of it. So that’s why this piece of writing is perfect. Thanks!|

  16. Great article! That is the type of info that are meant to be shared around the internet. Shame on the search engines for no longer positioning this submit upper! Come on over and talk over with my site . Thanks =)|

  17. hello there and thank you for your info – I’ve definitely picked up something new from right here. I did however expertise a few technical points using this site, since I experienced to reload the website many times previous to I could get it to load properly. I had been wondering if your web hosting is OK? Not that I’m complaining, but sluggish loading instances times will often affect your placement in google and could damage your high quality score if advertising and marketing with Adwords. Well I am adding this RSS to my e-mail and can look out for much more of your respective fascinating content. Make sure you update this again very soon.|

  18. Its like you read my mind! You seem to know a lot about this, like you wrote the book in it or something. I think that you can do with some pics to drive the message home a bit, but other than that, this is fantastic blog. A great read. I will definitely be back.|

Leave a Reply

Your email address will not be published. Required fields are marked *

CommentLuv badge