- by Dr Sheetal Chhabria
- 3 Shares
- Jun 16 2017
Foods Rich in Vitamin D
Vitamin D is a fat-dissolvable vitamin & it is not the same like other vitamins as our bodies can make the greater part of what we require, from the sunlight.
Vitamin D is more than a vitamin that functions as a pro hormone & impacts the hormone balance & immune management of the body.
Most of the foods are poor in vitamin D, unless they are strengthened, & there are very few foods that are rich in vitamin D.
Vitamin D helps in absorbing calcium into the bones.
An insufficiency of vitamin D can bring about a softening of the bones called osteomalacia or a bone abnormality known as rickets.
A portion of vitamin D insufficiency side effects include:
Weak bones (osteopenia)
Weakened immune system
Skin issues eczema and psoriasis
Individuals that are most inclined to a vitamin D insufficiency incorporate the ones who live in northern districts with little sunlight exposure, individuals with darker skin, individuals on low fat eating regimens & those who are taking steroids & weight reduction medicines.
Vitamin D additionally assists with cell replication & may help in the advancement in the conditions related to immune system. The RDA for vitamin D is 600 IU per day & the Daily Value or DV is 400 IU.
The foods that are rich in Vitamin D are:
- Sunlight: It advances vitamin D synthesis from cholesterol in the skin.
- Sardines: 164 IU in 3 ounces (41% DV)
- Cod liver oil: 440 IU in 1 tsp (over 100% DV)
- Mackerel: 400 IU in 3 ounces (100% DV)
- Tuna: 228 IU in 3 ounces: (57% DV)
- Raw Milk: 98 IU in 1 cup (24% DV)
- Caviar: 33 IU in 1 oz (8% DV)
- Pudding made with milk: 49 to 60 IUs in ½ cup
- Salmon: 400 IU in 3 ounces (100% DV)
- Oatmeal: 150 IU in 1 packet
- Eggs: 41 IU in 1 large egg (10% DV)
- Mushrooms: 2 IU in 1 cup (1% DV)
- Beef or calf liver: 42 IU in 3 ounces
- Shiitake mushrooms: 40 IU in 1 cup
- Yogurt: 80 to 100 IUs in 6 ounces
- Margarine: 25 IU in 1 teaspoon
- Fortified tofu: 80 IU in 3 ounces
- Almond milk: 100 IU in 8 ounces
- Orange juice: 137 IU in 1 cup
- Breakfast cereals: 50 to 100 IUs in 0.75 to 1 cup
- Cheese: 40 IU in 1 slice
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