Lack of Vitamin D can lead to a deficiency disease that is popularly known as rickets. Sometime in 1930, there was a major outbreak of the disease and though it was efficiently addressed, it highlighted the importance of feeding on foods with Vitamin D. Some of these include the following.
Button Mushrooms and Shiitake
Amazingly, dried shiitake mushrooms are known to be rich in this vitamin. This is probably because they are known to suck up too much sunlight. It is also rich in other B Vitamins such as B1 and B2. However, if you intend to get the most out of these, it is advisable to opt for those mushrooms that have been left to dry out in the sun and not those dried through artificial means. This is the only way to ensure that you get maximum benefits from them.
In this instance, you need a small amount of 3 ½ ounces. The fish is rich in Omega 3 and as such it gives you at least 90% of the recommended amounts in a day. In essence, FDA suggests that you should consume more of these in order to ensure that the body is infused with these essential fatty acids because it cannot produce the same on its own.
3 ½ ounces a day will give you 90% of the required nutrients. It is advisable to go for those that have been caught in the wild or farmed in a sustainable manner. It is an excellent choice if you are committed to receiving Vitamin D.
These have high amounts of this nutrient and this is because they thrive on foods such as plankton which is known to have high levels of the vitamin.
A small tin can of Sardines can give you up to 70% of these nutrients and it is due to this reason that it is highly recommended. Essentially, they are also an excellent source for proteins, selenium and vitamin B12.
These contain this vitamin but in small amounts. Eating at least one egg a day will give you 10% of the required nutrients.
Cod Liver Oil
This is for people who can stomach its rich aroma. By including this in your daily diet you increase the chances of having strong bones and reap the rewards of its many other benefits. For instance, in adults it aids in improving the functioning of the brain. It is worthy to note that it has more than 10,000 IUs of Vitamin D. Taking a single table spoon in a day is enough.
These are also known to eat planktons and as such, have high amounts of Vitamin D.
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