Vitamin D is a fat-soluble vitamin in a family of compounds that includes vitamins D1, D2, and D3. Our body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get vitamin D from certain foods and supplements to ensure adequate levels of the vitamin in your blood. Vitamin D can be obtained from a variety of sources including:
1. Salmon is a popular fatty fish and a great source of vitamin D. According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D.
2. Cod liver oil is an excellent source of vitamin D. At about 450 IU per teaspoon (4.9 mL), it clocks in at a massive 56% of the DV. It has been used for many years to treat vitamin D deficiency. It also has a history of being used as part of treating rickets, psoriasis, and tuberculosis
3. Milk is rich in vitamin D, calcium, phosphorus and protein and improves bone and dental health.
4. Like humans, mushrooms can synthesize vitamin D when exposed to UV light. The vitamin D and selenium found in mushrooms helps to improve immunity and keep infections away.
5. Cheese: Cheese also contains vitamin K and calcium which work together with vitamin D which it contains to increase absorption and regulate bone function.
6. Yoghurt which has vitamin D, A and calcium enhances gut health and reduces inflammation.
7. Mackerel: Sardines and mackerel are also good sources of vitamin D3, with 80g of mackerel providing roughly 10mcg (400IU) of vitamin D, and a small tin of sardines (120g) roughly 6mcg (240IU).
8. Beef liver: a 3.5-ounce serving of cooked beef liver contains about 50 IUs of vitamin D, per the NIH, and several other nutrients—vitamin A, iron, and protein.
9. Eggs loaded in vitamin D, A, choline and protein promotes brain and skin health. The yolk from one large egg contains 37 IU of vitamin D, or 5% of the DV.
Vitamin D has several important functions. The most vital are regulating the absorption of calcium and phosphorus and facilitating healthy immune system function. Getting enough vitamin D is important for the typical growth and development of bones and teeth and for improving resistance to certain diseases.
#nutrition #health #vitamin #food #diet #healthyfood #viral #healthtips #immunity #trendingshorts
Music: Rain
Musician: @iksonmusic
