Vitamin D, one of the most vital vitamins for our health, is deficient in many people nowadays. The “sunshine vitamin,” is commonly known, is naturally produced by the body from UV radiation absorbed by the sun. It develops in the body as a response to sunshine. This biosynthetic process may be insufficient due to poor nutritional intake, absorption, or inadequate sunlight exposure in certain situations. This blog will help you know about several foods, fruits, and vegetables that help increase vitamin D naturally.
Vitamin D is extremely beneficial to our overall health and may be stored in body fat until needed, but getting enough of it into our bodies is difficult. The main benefit of vitamin D is that it maintains the right amount of calcium and phosphorus in our blood, making our bones stronger. Calcium and phosphorus may not be absorbed efficiently by the body if there is a Vitamin D shortage, and the bones will not get enough of it, eventually making them weak and fragile, leading to injuries.
Why is vitamin D important for our body?
Vitamin D is one of many vitamins that our bodies require to operate normally. Aside from its primary benefits, research indicates that vitamin D may also have a role in:
- Vitamin D is crucial because it aids in the prevention of bone fractures.
- Promotes bone and tooth health
- Inhibits the chance of osteoporosis and low bone density.
- Reduces the risk of cancers such as colon cancer, prostate cancer, and breast cancer by altering the expression of genes involved in cancer development.
- Reduces the risk of diabetes in teenagers by controlling insulin levels.
- Reduce your chances of developing heart disease and heart failure.
- Reduced high blood pressure development chances.
- Helps the immune, nervous, and brain systems.
- Aids in lung function and cardiovascular health.
- Improves mood and reduces depression
What are the signs and symptoms of a vitamin D deficiency?
Adults suffering from vitamin D insufficiency may experience the following symptoms:
- tiredness, aches, and pains
- Bones or muscles weakness with severe pain
- Stress fractures, particularly in human body parts like legs, pelvis, and hips.
A healthcare professional can use a simple blood test to identify vitamin D insufficiency. If you have a deficit, your doctor may perform X-rays to assess your bone strength.
If you are diagnosed with vitamin D deficiency, your doctor will most likely advise you to take vitamin D supplements. In case of severe deficit, they may advise you to take high-dose vitamin D tablets or liquids instead.
You should also ensure that you obtain enough vitamin D from sunlight and your foods.
Tips to increase vitamin D level naturally – Getting enough vitamin D is vital for strong bones. Your doctor may recommend the below steps in case of vitamin D deficiency:
- Sunlight – A person should spend 10 to 15 minutes in the sun every other day to increase vitamin D naturally. A cholesterol form found in the human body’s skin serves as a precursor to vitamin D. In fact, vitamin D from the sun may circulate twice as long as vitamin D from meals or pills. However, be careful because time spent in the sun can increase your risk of skin cancer. Persons who use sunscreen on a daily basis can maintain adequate vitamin D levels – therefore, sunscreen can help you get the necessary sun exposure safely.
- Egg Yolks – Whole eggs are the healthiest and most nutritious food you can find! Most of us avoid egg yolks because they have a reputation for boosting unhealthy cholesterol levels. Choosing egg whites over yolks reduces calorie and fat intake while increasing protein, critical nutrients like choline (vital for brain development), and immune-boosting minerals like selenium and zinc. You will also be deficient in vitamin D. A big egg has 44 IU, or 6% of your daily value. A healthy adult can eat up to 3 whole eggs.
- Soy milk – Soy milk is a plant-based milk product made by soaking dried soybeans and thoroughly crushing them. It can be achieved simply at home with little effort and also has the same amount of protein as cow’s milk. Soy milk contains a lot of vitamin D, vitamin C, and iron.
- Spinach – If you enjoy leafy green veggies, spinach is one of the best vitamin D and calcium sources. Spinach is a great source of rapid energy and sounds like a delightful addition to any meal. One cup of cooked spinach supplies around 25% of your daily calcium, iron, Vitamin A, and fibre requirements.
- Mushrooms – Mushrooms are one of the best Vitamin D vegetables since they create this nutrient naturally when exposed to sunlight. However, they have no fat and are a good source of fiber and selenium.
- Milk and Milk Products – Milk is high in calcium, and vitamin D. Including a glass of cow milk in your breakfast can boost your vitamin D levels. It will speed up your metabolism and keep you energized throughout the day. Full-fat milk contains the most vitamin D.
A cup of milk contains 115–130 IU of vitamin D or 15–22% of the daily need. Adding milk and milk products like yogurt, cheese, buttermilk, and butter to your daily diet may help avoid numerous bone problems.
- Fatty Fish – Compared to other fish, oily and fatty fish is also one of the most well-known sources of increased vitamin D naturally. Fish high in vitamin D include sardines, mackerel, and trout. You can consume boiled fish, roasted fish, pickled fish, and fish in a variety of ways.
Conclusion –
Eating plenty of vitamin D-rich foods is a great method to get enough or increase vitamin D naturally. However, consuming enough vitamin D may be difficult depending on a person’s dietary habits. Keep in mind that too much vitamin D can cause the body to absorb too much calcium, increasing the risk of kidney stones and heart problems. Suppose it is difficult for you to obtain enough vitamin D through diet alone. In that case, you should consult a healthcare professional at SRV Hospital Chembur and consider taking a vitamin D supplement.
