Having adequate knowledge about various sources of nutrients and vitamins always comes in handy. Proper consumption of all nutrients is essential for the smooth functioning of your body, and vitamin D is one of the most important ones. This vitamin helps regulate calcium and phosphate levels in the body, both of which are responsible for your bone, muscle and teeth health. In case of insufficient vitamin D levels in the body, one might fall prey to problems like bone loss, chronic muscle pain, impaired wound healing, depression, etc. When one thinks of sources of vitamin D, the first and perhaps the only thing that comes to mind is exposure to sun rays.
While sun rays definitely are among the best sources of vitamin D, it is not always possible to get the recommended amounts of it. Regular exposure to sunlight, especially morning sunlight in the middle of a pandemic, has become quite a task. Fortunately, this is not something to worry about, as sunlight may be one of the most common sources of vitamin D, but it is certainly not the only one. Here are seven additional sources of vitamin D you can include in your diet to up your intake:
- Oily Fish: Vitamin D is largely found in animal products, and seafood is a rich source. Oily fishes like salmon, herrings, sardines and canned tuna contain high amounts of omega-3 fatty acids that are densely packed with vitamin D. Experts recommend consuming up to 2-3 servings of fish per week.
2. Mushrooms: Mushrooms are one of the best sources of vitamin D, and you can also very easily increase the vitamin D levels in them. When exposed to sunlight, mushrooms have the ability to synthesize vitamin D, just like humans. You can have these in any way you like, steamed, grilled, fried, etc.
3. Cheese: Cheese can definitely be used as a vitamin D source, but not all types contain vitamin D. Ricotta, and cheddar cheese have the highest level among all cheeses.
4. Fortified Foods: Fortification involves injecting foods with nutrients that they are not natural sources of. This is completely healthy, and you can find vitamin D in fortified foods like milk, yoghurt, orange juice, cereals and more.
5. Egg Yolks: Egg yolks are rich sources of vitamin D along with fats, minerals, etc. Vitamin D content in egg yolks can differ according to sunlight exposure of eggs.
6. Vitamin D Supplements: In case consumption of these foods is not possible for you, as may be the case for vegans and vegetarians, plant-based vitamin D supplements work just fine. You can get yourself supplements made of organic ingredients from well-known brands like Oziva.
7. Cod Liver Oil: This contains high levels of vitamin D, so consuming around 1 tbsp every day will help increase levels in your body. You can have it by itself or mix it in with salads.
With the listed sources of vitamin D, you can ensure your body is supplied with adequate amounts. You can learn more about this and look for organically manufactured vitamin D supplements from Oziva.