Effective Foods To Increase Your Vitamin D Levels

Effective Foods To Increase Your Vitamin D Levels


Vitamin D is a unique vitamin whose availability in the body is highly dependent on its synthesis in the skin when exposed to sunlight. Just expose it to strong sunlight, even 5 minutes a day, to synthesize enough vitamin D in the body. The morning sun is the best source of daily vitamin D dosage. 

But with the rapid changes in lifestyles and increased pollution, people began to avoid the sun. This can cause many health problems. In fact, vitamin D deficiency is also associated with metabolic syndrome, which can lead to obesity, high blood pressure, diabetes, and other heart diseases. In addition, people who lack this vitamin from sunlight tend to eat a high-calorie diet, lacking essential nutrients, and they have limited exposure to sunlight, which limits their synthesis of vitamin D. 

Helping you get enough vitamin D from your diet is a nutrient derived from plants and animals and should be included in your daily diet.

1.Fish

One of the best sources of vitamin D is fish. Let's take a look at its types and content: 

Salmon

So far, the vitamin D content of salmon is the highest of all foods. Salmon contains more than 1,400 IU of vitamin D, which is more than twice the amount most people need in a day. 

Tuna

A serving of tuna contains a healthy dose of vitamin D. The maximum content of Bluefin tuna (raw, 3 ounces) is 193 IU, and the maximum content of yellowfin tuna (raw, 3 ounces) is only 59 IU. However, the same amount of canned light tuna in water contains 154 IU of vitamin D. 

2.Egg Yolk 

Eggs are a convenient way to get vitamin D. They are popular in many breakfast, lunch, dinner, and dessert recipes. Since the vitamin D in eggs comes from the yolk, it is important to use the whole egg, not just the egg white. One egg yolk can provide you with about 40 IU, but don't try to get daily vitamin D from eggs alone. An egg contains about 200 milligrams of cholesterol. The American Heart Association recommends no more than 300 milligrams of cholesterol per day to maintain a healthy heart. 

3. Mushrooms 

Mushrooms naturally produce vitamin D when exposed to sunlight. Exposing mushrooms to ultraviolet light for just five minutes can produce a large amount of vitamin D. This shows that this process can provide vegetarians and people who do not drink milk with a unique and important plant source of vitamin D. All mushrooms contain about 400 per unit. 0.4 International Units of Vitamin D. 

4.Soy Milk 

Ordinary soy milk, without additional vitamins, still contains 119 IU of vitamin D per cup. Soy milk rich in calcium and vitamins A and D contains 100 IU of vitamin D. 

5.Fortified Cereals

If you don't want to boil eggs or salmon, you can look for fortified cereals at the grocery store. Fortified cereals contain sufficient amounts of vitamin D. Avoid grains that contain added sugar, but too much of anything is not good. ICMR's daily recommended vitamin D is 400 IU. 

Too much vitamin D can cause abnormally high blood calcium levels, which can lead to nausea, constipation, confusion, abnormal heart rhythms, and even kidney stones. Therefore, vitamin D intake should be sufficient and limited. 

In addition, in addition to food sources rich in vitamin D, a large amount of calcium should be added to the diet. In order to meet daily needs, calcium-rich foods such as spinach, milk and, dairy products should be added to the diet.


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