Vitamin D is one of the most important nutrients for the human body. It is a group of fat soluble secosteroids that is extremely important for proper body development. It helps to prevent rickets in children and osteomalacia in adults by teaming up with calcium to strengthen bones. It also has many more benefits in the human body, no wonder many people seek to supplement it in their diet. However, many people are still not familiar with the best sources of vitamin D, placing themselves at risk of suffering the terrible consequences of its deficiency. The good thing is that, there are more than enough sources of this essential food substance.
The Sources of Vitamin D
Deficiency of vitamin D comes with exposure to numerous health ailments, including depression. This is why you need to be well aware of how you can supplement it in your diet to be on the safe side. Here are some of the foods high in Vitamin D:
- Fish species: A wide range of fatty fish species have a rich supply of this vitamin. Here are the leading sources among the fish species:
- Mackerel: A small portion of this Omega-3 rich fish, just slightly over three ounces, will provide you with 90% of your daily requirements. The FDA recommends that people should eat more oily fishes to infuse the body with extra vitamins.
- Herring: Fish species such as herrings also have good loads of the nutrient. This is because they eat a lot of plankton that contain the vitamins as well.
- Sardines: These are one of the best sources you can find. A small can of sardines can provide as much as 70% of the daily requirement. In addition, they also provide vitamin B12, selenium, Omega-3 fatty acids and proteins.
- Catfish: Catfish constantly take in minuscule sea life that synthesizes the vitamin from sunlight, making them one of the best sources of vitamin D.
- Tuna: A paltry 3 ounces of tuna fish a day takes care of half that day’s needs.
- Mushrooms: UV-irradiated mushrooms are the only vegan source of this important nutrient.
- Eggs: These are among the minor sources of vitamin D. One egg provides about 10% of the daily requirement.
- Cod liver oil: For those who can withstand its aroma, vitamin d is very rich in this food.
- Sunshine: Exposure to sunshine can really help in improving the amount of Vitamin D. A ten to fifteen minute bask in the sun will stimulate Vitamin D production.
Some people in colder regions can’t access the sunshine to bask in. As such, modern sources of vitamin D such as tanning beds have been invented. However, these should be used in moderation to prevent the risk of contracting skin cancer. In addition, many foods such as orange juices are being fortified with the vitamin d to improve people’s health. However, always ensure whatever you take in is medically approved as there can be a risk of vitamin D overdose.
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