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Vitamin D is vital for regulating the absorption of Calcium and Phosphorous, which are not only required for good bone and teeth health but also are crucial for the proper functioning of the immune system. Additionally, the sunshine vitamin could accelerate weight loss and reduce depression. Therefore, it is quintessential that one maintains the required amounts of vitamin D for the proper functioning of the body.
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Vitamin D is produced by the body when exposed to adequate sunlight, and hence, under ideal conditions, one does not need to supplement it with any other foods. However, with the changing lifestyles, one rarely sees the sun, and hence, requires food to supplement vitamin D deficiency.
Vitamin supplements give a concentrated dose of the required vitamin D, but these do not go well with everyone and could lead to further complications down the line. Hence, it is always better to pepper your diet with natural foods that are a good source of the sunshine vitamin, and in this article, let us dive in deeper and look closer at the six foods that you must include as a part of your diet to ensure that you receive sufficient quantities of vitamin D.
#1 Eggs
Benefits: Having eggs on a regular basis raises the HDL, which lowers the risk of stroke and other heart ailments. Also, eggs are a very economical source of protein and contain all the essential amino acids, making them an important food for muscle building and recovery.
Nutrients: One large boiled egg provides around 80 calories of energy, 6 grams of protein, 5 grams of fat and less than 2 grams of carbohydrates. Apart from being a good source of vitamin D, eggs contain vitamins A and B6 along with Selenium, Iron, Potassium and Calcium.
Quantity to be taken: One egg per day.
#2 Milk
Benefits: Having milk on a regular basis improves the cardiovascular health along with maintaining bone and teeth health. Furthermore, it is a rich source of quality protein, which is quintessential for muscle building and recovery.
Nutrients: One cup of whole milk provides around 150 calories of energy, 12 grams of carbohydrates, 8 grams of fat and 8 grams of protein. Additionally, it is a very good source of A, B6 along with essential minerals, including Potassium, Calcium and Magnesium.
Quantity to be taken: Two glasses of milk per day.
#3 Salmon
Benefits: Salmon is one those foods that could give you your entire daily requirement of vitamin D with a single serving. Having salmon on a regular basis improves the cardiovascular function and reduces the risk of stroke and other heart ailments. Being a rich source of antioxidants, this fish could help prevent cell damage.
Nutrients: One serving of salmon provides around 125 calories of energy, 32 grams of protein and 6 grams of fat. Furthermore, the fish is a rich source of vitamins A, B6 and B12 along with Magnesium, Selenium, Iron and Calcium.
Quantity to be taken: Two servings of fish per week.
#4 Oranges / Orange Juice
Benefits: Orange boosts the immune system is loaded with antioxidants. The presence of folate and other vitamins in this food increase blood circulation and help maintain the overall cardiovascular health of the body. Additionally, oranges reduce the risk of cancer.
Nutrients: One medium-sized orange provides around 40 calories of energy, 9 grams of carbohydrates and negligible amounts of fats and protein. Also, it is a rich source of vitamins A and C along with Iron, Potassium and Magnesium.
Quantity to be taken: One glass of orange juice per day.
#5 White Mushrooms
Benefits: White mushrooms are loaded with antioxidants and help maintain sugar and blood pressure levels. Additionally, few studies have even pointed out that having white mushrooms could reduce cholesterol, and ultimately, could subvert the risk of diabetes.
Nutrients: Apart from providing good amounts of vitamin D, while mushrooms are also rich sources of vitamins B1, B2, B3 and B5 along with Copper, Iron, Phosphorus and Selenium. 100 grams of white mushrooms provide around 120 calories of energy, 5 grams of carbohydrates, 2 grams of protein and negligible quantities of fat.
#6 Breakfast Cereal
Benefits: Breakfast cereal contributes to the healthy development of bones and teeth, nervous system, and the immune system. Additionally, they aid in maintaining proper cardiovascular health.
Nutrients: Breakfast cereal is one of the best sources of vitamin D. Along with that, it is a rich source of vitamins B2, B5, B6 and B9. Essential minerals in the food include Iron and Calcium. One bowl of breakfast cereal provides around 100 calories of energy, 25 grams of carbohydrates and close to 1 gram of fats and protein.
Quantity to be taken: Have one bowl of cereal with milk for breakfast.
