Vitamin D is an important nutrient for our body. Vitamin D helps in many ways to keep our body healthy such as: bone health, strengthening the immune system, muscle activity and nerve function. Due to the deficiency of vitamin D, we may have to face many types of physical problems such as: weakening of bones, bone pain, muscle weakness, fatigue, lethargy, sadness, hair fall, weakened immunity, etc.
To overcome the deficiency of vitamin D, we need sunlight and food items. We can fulfill the deficiency of vitamin D with sunlight, but staying in sunlight for a long time can prove harmful for us and sunlight cannot reach all parts of the earth easily, in such a situation we need food items to fulfill the deficiency of vitamin D. Below we have mentioned some important food sources of vitamin D which will help you to fulfill your vitamin D deficiency.
10 Best Sources of Vitamin D
1. Mushroom
Vitamin D, Vitamin B and C are found in mushrooms. Apart from these, mushrooms also contain other nutrients like magnesium, potassium, protein, selenium, zinc, copper, iron. Mushrooms contain ergosterol, the precursor of vitamin D, which turns into vitamin D2 when exposed to UV light. Consuming mushrooms protects us from seasonal infections and strengthens our immunity. Minerals are also found in mushrooms, which help protect a person from diseases like cancer.
2. Tuna Fish
Many types of vitamins are found in tuna fish, such as vitamin B12, vitamin D, vitamin B6, vitamin A. Apart from this, some nutrients and minerals are also found in tuna such as omega-3 fatty acids, thiamine, magnesium, phosphorus, selenium, potassium, iodine, calcium, iron, zinc. Consumption of tuna fish helps in many health benefits such as it is beneficial in reducing heart disease and cancer, in brain development, in eye and hair health, in strengthening the immune system and in fulfilling the lack of energy, etc.
3. Paneer (Cheese)
Many nutrients and vitamins are found in paneer, some of the major ones are vitamin B12, vitamin B2, vitamin B6, vitamin A, vitamin E, vitamin B9. Some important nutrients are also found in paneer such as calcium, phosphorus, gallic, potassium, zinc, iron, etc. Paneer has many health benefits such as it strengthens muscles, strengthens the immune system, improves heart health, keeps the digestive system healthy.
4. Milk
Many nutrients and vitamins are found in milk, milk is a good source of vitamin D. Apart from this, vitamin B12, vitamin B2, vitamin B6, vitamin A, vitamin E, vitamin B9 are found in it. Milk also contains minerals like calcium which is very important for the development and strength of our bones, phosphorus which helps in the development of bones and teeth of our body, magnesium, zinc, iron etc. We should drink milk every night before sleeping. There are many benefits of drinking milk at night such as it strengthens bones, strengthens muscles, strengthens the immune system, improves heart health, keeps the digestive system healthy.
5. Butter
Butter is rich in vitamin D. Apart from this, it also contains vitamin A, vitamin E, vitamin K, vitamin B2, vitamin B12, vitamin B5, vitamin B3 etc. Apart from this, it also contains nutrients like calcium, phosphorus, magnesium, etc. Consumption of butter helps in maintaining strong bones and teeth, maintains muscle and neurological health, and controls blood pressure. Butter should be consumed in balanced quantities as it contains high amounts of saturated fat.
6. Eggs
Eggs contain many vitamins, minerals and proteins. Eggs contain vitamin D, vitamin A, vitamin E, vitamin K, vitamin B1, vitamin B2, vitamin B5, vitamin B6, vitamin B9, vitamin B12. Two eggs contain about 12 grams of protein. It also contains nutrients such as selenium, phosphorus, zinc, omega-3 fatty acids, iron, iodine. Daily consumption of eggs provides us with many health benefits such as reducing the risk of heart diseases, helping in brain development, helping in maintaining eyesight, strengthening hair. According to the National Institute of Health, eating eggs in breakfast is considered the most beneficial.
7. Kiwi
Many types of vitamins are found in kiwi, such as vitamin D, vitamin C, vitamin E, vitamin K, vitamin A. Apart from vitamins, nutrients are also found in kiwi: such as potassium, folate, magnesium, iron, etc. Consuming kiwi daily has many health benefits and it protects us from many diseases such as it reduces the risk of heart disease, is rich in antioxidant properties, helps in keeping the digestive system healthy, consumption of kiwi is very beneficial in diseases like dengue.
8. Fig
Many types of vitamins are found in figs. Such as vitamin D, vitamin C, vitamin A and B. It is often considered a heavenly fruit. Nutrients are also found in it. Such as calcium, phosphorus, phosphoric acid and it is a natural source of protein. Figs are usually eaten as dry fruits.
9.Salmon fish
Various types of vitamins and nutrients are found in salmon fish such as vitamin D, vitamin B12, vitamin B6, vitamin E, K, calcium, protein, omega, salmon, phosphorus, magnesium etc. There are many health benefits of consuming salmon fish. It helps in improving skin and hair health, improving bone health, improving brain function and preventing constipation.
10. Sunlight
Sunlight is one of the main sources of vitamin D. The UV B radiation present in the sun rays converts 7-dehydrocholesterol present in the skin into previtamin D3. The best time to take sunlight to get vitamin D is between 11 am to 2 pm. Sun rays have many health benefits such as sun rays are beneficial for bones, helps in proper development of the body, reduces the risk of bone fractures and it helps in absorbing calcium in the body. We should stay in the sun for at least 10 minutes daily
