A Vitamin D rich diet is useful to lead a healthy life. They help in optimizing calcium assimilation, help to optimize phosphorus intake, check Type II diabetes, high blood pressure, cardiac troubles like congestive cardiac arrest and stroke. Vitamin D rich foods help in preventing muscle weakness and osteoporosis by preserving bone integrity. They are essential to regulate insulin functioning and maintenance of blood sugar levels. Vitamin D food facilitates regulation of immune system functions. They help normalize muscle composition and activity, adjust blood pressure, and lessen the threat of excessive inflammation and bacterial diseases. It also supports cognitive function and mood stability in the elderly. They help in prevention of persistent exhaustion and bladder cancer, breast cancer, colon cancer, and various other types of cancer.
Certain symptoms or occurrences may indicate the necessity of including Vitamin D rich food in your diet. These may be muscle pains and muscular weakness; repeatedly falling down, especially in elderly persons; bone aches, bones fracturing frequently, or supple bones; underdeveloped growth in children; severe asthma in kids; damaged precognitive function, particularly in aged persons; decreased resistance; persistent low levels of energy along with exhaustion; depression among older persons; incidences of autoimmune diseases; deficiency in getting sunlight due to whatsoever reasons, like location of residence, overuse of sunscreen lotions, or even wearing protective clothing.
Lack of Vitamin D rich foods in your diet
Lack of intake of vitamin D rich food is the major cause of rickets in children. This blocks growth, causes malformation of the long bones and is mostly found in low income countries. The incidence of rickets owing to the lack of Vitamin D rich diet was first noticed in early 20th century. Not only adequate exposure to sunlight but also sufficient intake of vitamin D rich food is essential to prevent rickets.
Lack of proper intake of vitamin D is the main cause of Osteomalacia and other vitamin d deficiency symptoms in adults. This causes a bone-thinning disorder that leads to muscle weakness and bone fragility. The other conditions that have been linked to Vitamin D deficiency include various types of cancer, loss of memory, high blood pressure, diabetes, and even Parkinson’s disease. Warning signs of vitamin D deficiency show up as frequent bone fractures and bone softening. It also shows as muscle aches and weakness as vitamin D regulates muscle composition and prevents fat accumulation along muscle tissues. It can cause autoimmune disorders as vitamin D is known to be a regulator of immune response systems. It can also cause cognitive problems and depression in the elderly persons.
Major Sources of Vitamin D Rich Foods
Now that the importance of this sunshine Vitamin is known, it makes sense to know sources rich in Vitamin D. Various food sources have vitamin D as well as calcium. This provides a great combination as vitamin D is essential for optimum calcium absorption. Our body is equipped to naturally produce this vitamin on exposure to sun rays and using them to generate vitamin D. However, almost all of our work requires that we be indoors for long stretches and don’t allow us time for activities which involve time out under the sun or participating in outdoor sports. Due to this, the calcium that we get from our diet is not get properly absorbed in our blood and maybe be lost through urine. We have to include food rich in vitamin D as well as calcium in our diet to make sure maximal absorption of calcium. Thus, we need vitamin D rich foods to be included in our diet to supplement vitamin D generated by exposure to sunlight.
Milk is unsurpassed as a vitamin D rich food source and also of calcium. Similarly, aged people may include beverages made from soy or soy milk in their diet to accomplish their daily requirements of these vital elements. Another great source is boiled bone soup.
Fish and seafood are also considered to be foods high in vitamin D. Sardines and salmon are rich sources of both calcium and vitamin D. They can be effective for people deficient in calcium and for middle aged women on being consumed at least once a week. In the same way lobster, oyster and sea weed are all good sources of calcium and vitamin D, apart from other nutrients. Preserved seafood, along with other available sources of Vitamin D is suggested to be added to our routine diet to make sure that the meal is healthy.
Supplemented milk, cheese, fortified cereal, egg yolk, soy milk, liver and beef are some other good vitamin D rich foods. You can also get vitamin D from vegetables like okra, broccoli, turnip, etc. Oranges are very good sources too.
In summary, though regular exposure to ultraviolet rays is essential to get an adequate amount of vitamin D into our bodies, we still need to find other ways to get vitamin D. And the various Vitamin D rich sources help us in this regard.
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