Vitamin D foods: Know what to eat for stronger bones and a cancer-free body


Last Updated October 11th, 2019

Vitamin D and its presence

Vitamin D is a fat-soluble vitamin that can be acquired directly by the body, through sunlight. Being a fat-soluble vitamin it helps the body to store an excessive amount of the same. Vitamin D plays a vital role in calcium and phosphorus absorption which contribute to keeping bone and teeth healthy.

It also strengthens the immune system and protects you from infection. The consumption of vitamin D helps reduce the risk of developing chronic diseases such as multiple sclerosis, osteoporosis, and colorectal cancer. Studies have shown that it can also prevent the onset of Pott’s disease, a disease of the spinal column caused by an untreated TB infection.

Vitamin D is also called the “sunshine vitamin” as it is the only vitamin that is produced in your body when you are exposed to sunlight. When exposed 30 minutes in the sun it enhances your bone health and provides the required nutrients like calcium and phosphorus. In a place where the sun doesn’t smile much, people lack vitamin D and it becomes necessary to consume foods rich in this vitamin.

Are you getting enough vitamin D?

According to Kelly Kennedy, RD, the required amount of vitamin D varies based on the individual’s requirement. While the National Institutes of Health (NIH) recommends 600 international units (IU) each day for most adults and 800 IU for seniors (individuals ages 70 and older).

Best foods with high vitamin D

Salmon

Salmon is not just a great source of proteins and omega-3 fatty acid but also provide a wide range of vitamin D. It is not specifically mentioned whether the salmon should be purchased wild or farm, but sums up that salmon, on the whole, be it raw, cooked, or baked provide the essential vitamin D nutrients for the body.

Herring and Sardines

These two little fish are eaten all around the world and are a great source of vitamin D. They also provide rich sources of proteins and many essential vitamins and minerals. Sardines are deemed as the cleanest seafood as they feed on plankton and don’t carry heavy toxins or any poisonous chemicals like other fish. These fish can be bought fresh or can and either way, they provide the necessary nutrients to the body.

Canned Tuna

Tuna is a delicacy to many seafood lovers because of its flavor and efficient storage methods. Tuna is also cheaper than fresh fish and can is eaten around the globe. Tuna is packed in cans and contains 236 IU of vitamin D in a 3.5-ounce (100-gram) serving, which is nearly half of the Recommended Dietary Intake (RDI). Apart from providing rich sources of vitamin D it also provides the body with a good source of niacin and vitamin K.

Its longer shelf life makes it a convenient edible for with fabulous sources of nutrients. However, care should be taken when consuming canned tuna as it contains methylmercury, a harmful toxin found in fish. It is, therefore, essential to keep a restriction to the intake of canned tuna so that the body doesn’t build up on the harmful toxin methylmercury. It is advisable to cross check the source and choose light tuna with the lowest content of mercury.

Cod Liver Oil

Cod liver oil is a popular supplement available around the world. If you are the person who detests the smell or flavor of fish, you can then opt for cod liver oil. Cod liver oil is a key provider of many unavailable nutrients. It is also an excellent source of vitamin D and is used as a supplement to treat several medical conditions associated with the same.

It contains abundant sources of vitamin A and omega-3 fatty acids. Cod liver oil acts as an anti-inflammatory as it contains omega-3 fatty acids. If you find it difficult to take cod liver oil then the best way to get it into your system is in the form of a capsule.

Mushrooms

Mushrooms provide a versatile high amount of vitamin D. Mushrooms contain high amounts of vitamin D as they are sun-kissed with UV rays and thereby provide a large source of the nutrient. According to the research conducted by the Agricultural Research Service of the USDA, the amount of vitamin D varies depending on the number of UV rays a mushroom receives. Care should be taken to check the mushrooms before purchasing, as commercially grown mushrooms are often grown in the dark and lack the essence of vitamin D.

Egg yolk

This could be an avid reminder that seafood is not the only source of vitamin D. Egg yolk is the center of nutrients, as it provides several nutrients including vitamin D. The proteins in the egg are seen in the white and the fat, vitamins and minerals are found in the yolk. It is always preferable to choose free-range or pastured eggs, as they contain higher amounts of vitamin D.

Swiss cheese

Swiss cheese contains a wide range of vitamin D, vitamin K along with calcium. The combination of these three nutrients enriches the bones and strengthens bone health in the long run. Swiss cheese is easy to use and can be used in varied dishes to give it a twist of flavors.

Fortified breakfast cereal

This healthy breakfast is a wonderful mix of whole grains and low added sugars. It’s habitual to fortify breakfast cereals with a wide range of vitamins and minerals. The intake of whole grains ensures that the body receives the required amount of nutrients and also provides fiber, which contributes to varied health benefits.

Beef Liver

It contains a full range of fat-soluble vitamins A, D and K and also other essential nutrients which makes it a must eat food in your dietary chart. It may be unpalatable for many people but can be improvised on with the help of many culinary ideas and dishes. As cows are grassed-raised they contribute to the large quantity of vitamin D on a daily basis.

What can go wrong if you lack vitamin D?

Falling sick frequently: Vitamin D strengthens your immune system and a lack in it paves a way for several foreign bodies to attack your system and cause harm to it. Several observations and researches have proved that if you often become sick especially with cold or flu, then it is evident that low levels of vitamin D are the cause for it.

The feeling of fatigue and tiredness: The deficiency of vitamin D can cause tiredness and fatigue, which are often overlooked. When such symptoms are seen it is necessary to take vitamin D rich foods and supplements to balance the same. The consumption of vitamin D helps boost energy and reduces fatigue.

Causes a backache and bone pain: It is well-known that vitamin D is the best contributor to calcium which is an essential nutrient to maintain bone health. When the body lacks vitamin D it results in low levels of calcium which affect the bones and back causing inflammation and pain. Lower back pain and bone pain are associated with symptoms to prove the lack of vitamin D. The extremity of pain makes it impossible for the affected people to perform their daily activities. It is essential to maintain vitamin D as it is a must needed nutrient to maintain healthy bones.

Impairs wound healing: The slow healing of wounds after an injury or surgery can be due to the lack of vitamin D. Vitamin D plays a vital role in inflammation and fighting infection. Vitamin D is crucial in wound healing as it enhances the growth of new skin and prevents infection from attacking the affected area. When you find that you take time to heal then it is high time you add vitamin D to your intake and balance the wound healing process.

Loss of bone: Vitamin D is a crucial nutrient that helps in the absorption of calcium and phosphorus. They play a vital role in bone metabolism and the lower levels of it affect the bones at the onset. The deficiency of vitamin D is reflected in lower bone density which contains low levels of calcium, low bone mineral density, and impaired bone metabolism. This causes bone fragility and makes it the reason for the bones to get broken or fractured often. Hence, it is mandatory to have a sufficient amount of vitamin D in the body to maintain blood levels and protect bone mass.

Hair loss: Stress is a major attribute that causes hair loss. When the extent of the hair loss is severe it is associated with vitamin D deficiency. Shreds of researches have proved that a low level of vitamin D in women causes hair loss. The deficiency of vitamin D also causes alopecia areata. Alopecia areata is an autoimmune disease characterized by severe hair loss from the head and other parts of the body. This disease is associated with rickets, which is a disease that causes soft bones in children due to vitamin D deficiency.

Muscle and joint pain: Though the cause of muscle pain can be caused by any external factor it is usually pinned down to the deficiency of vitamin D. Nociceptors are vitamin D receptors that are responsible to sense pain. When the levels of vitamin D are low the muscles become sensitive to pain due to the stimulation of Nociceptors in the muscles. It is associated with symptoms like chronic muscle pain and low blood levels of vitamin D.

Vitamin D matters…

Vitamin D has been acclaimed as a critical vitamin that is essential to maintain overall health. One of the easiest and most affordable ways to get your daily dose of vitamin D is going outside in the sun and have a small walk. Sunlight helps the body to synthesize vitamin D naturally. All you need to do is kick out your sunscreens and remain for 10 to 15 minutes in the sun. People who lack its natural source can substitute the same by adding vitamin D rich foods to your diet. The best foods with a rich source of vitamin D include beef liver, fatty fish like salmon, egg yolk, and fish oil.


TL;DR?

Vitamin D infographic

 

Display this infographic on your website

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.

 

 

 

Related Posts

Trending Topics

anal sex
Anal Sex : Tips from experts on how to be kinky yet safe Whether it irks you or stokes your fantasies, anal sex has always been an intriguing…
Clitoris: Why is it called the gateway to toe-curling female orgasms? The word clitoris comes from the Greek word kleitoris or “little hill.”  Many compare the…
Female Masturbation: Tips on how to turn up the heat during a solo mission As a female, do you find yourself constantly wondering as to what is the best…
diverticulitis diet
Diverticulitis diet: The right way to eat if you suffer from the disease Are you suffering from diverticultis but clueless about your diet ? Read this complete plan…
Find the G spot: The top sex positions that guarantee an orgasm There has been a long debate as to whether the G-spot actually exists as a…
Penis pump: Pump your way out of erectile dysfunction One of the options to treat erectile dysfunction is by the use of a penis…
The science behind daith piercing: Can it really cure migraine? Since the ear has several pressure points, it is believed that daith piercing activates the…
Chromium Picolinate: An essential mineral supplement for faster weight loss Did you know that about 1.6 million deaths were directly linked to diabetes globally? How…
Quinine: How gin and tonic came to be known as a potent health elixir The discovery of quinine-containing tree bark is sometimes considered the most serendipitous medical discovery of…
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders?…
hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking…
Top 6 remedies to treat a razor burn at home Symptoms of razor burn include bumps on the skin, redness, and irritation of the skin.…
passion fruit juice
Passion fruit: How one exotic fruit can help you fight infections and cancer! Passion fruit: Why does this exotic fruit have such an enticing name? And how can…
lifestyle diseases
The Big 5 lifestyle diseases: How your everyday living might be killing you You'd be shocked to know how unhealthy and potentially fatal your everyday routine could be.…
stress depressed anxiety
Are you depressed or just stressed? Know when to see a doctor Why are some people more anxious than others? Is being depressed the same as feeling…
Muscle relaxers: Think twice before popping prescription drugs for muscle pain The market is brimming with OTC muscle relaxers. But these come with a host side-effects.…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in…
yoga health benefits
How to practice yoga for astounding health benefits Can a 5000-year-old system be the ultimate body healer? Did you know yoga can make…
occupational hazards types
Occupational Hazards: How to vouch for your health at your workplace Occupational hazards affect millions worldwide. Chemical spills, faulty wires, deadly pathogen, and work-stress can happen…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you…
Maltitol: Things you must know about this artificial sweetener Sugar alcohols are produced by fruits and vegetables. Maltitol is an artificially produced sugar alcohol…
What is the average penis size and why should you care? Scientifically speaking, the average size of the penis depends on numerous factors such as genes,…
CLA: A breakthrough weight loss supplement with minimal side effects Tried every weight loss supplement in the market with no substantial gain? Why not try…
Tamarind: The top health benefits of this staple Asian ingredient Did you know this sweet and sour pulpy fruit does more than just add a…
social media adddiction
Your health in the age of Social Media: Why is digital detox a necessity? Did you know that more than 400 million people are dangerously addicted to social media?…
Milk Thistle skin
Milk Thistle: Find possible cures for fatal diseases in these purple blooms Milk thistle is well-known for treating liver conditions. However, did you know that it comes…
Lectin: The common link of proteins between peas and people Lectins are a type of protein that are found majorly in legumes. Most people are…
waterchestnut
Water Chestnuts: The tastiest ways to include this healthy tuber in your diet Water chestnut is not a nut after all. It is a tuber (much like the…
autoimmune diseases facts
Autoimmune Diseases: Find out if your body is attacking you right now Did you know your body can harm itself? What are autoimmune diseases and why does…
Juice Plus: Can you really replace actual fruits with pills?  Juice Plus supplements intend to fill nutritional gaps present in our daily diet. But how…
Orgasms: How to perfect the art of achieving intense bursts of pleasure (every time!) Orgasms are dependent not just on the sexual activity but on your partner as well.…
Pumpkin Seeds: Why pumpkins are more than just for pies! Pumpkins have been long associated with Halloween carvings and delicious pies. But did you know…
DASH Diet: What to eat in a “Dietary Approach to Stop Hypertension”? If you or your loved one is suffering from chronic hypertension (high blood pressure), dash…
Epley maneuver: Why is this the best protection from the symptoms of vertigo? Epley maneuver is an exercise that can treat the symptoms of benign paroxysmal positional vertigo…
Chondroitin spine health
9 amazing ways chondroitin can help you bounce back to health Chondroitin is naturally found in meat, especially in the connective tissues of animals. Chondroitin works…
about mediterranean diet
Why you should be adopting a Mediterranean style of diet today Ever wondered why the Mediterranean diet is so healthy? One simple solution to lowering risk…
How do neutrophils protect you from fatal bacterial attacks? During an infection, certain enzymes alert the mature neutrophils.  Neutrophils then travel through the bloodstream…
Jicama: A fiber-rich tuber for your weight loss goals Pronouced as HEE-kah-ma, Jicama is the "new kid on the block" that has taken the…
eating myths debunked
8 ‘healthy eating’ myths you believed until now Is a zero-carb diet really healthy for you? Are organic products worth their cost? Did…
nutritional yeast bread
Nutritional Yeast : How can a fungi culture be good for your body? Nutritional yeast: How a simple culture of fungi can transform your skin, digestion, immunity ,…
Coconut sugar: What is it and is it healthier than table sugar? In the long list of things that the wonderful coconut gives us, coconut sugar is…
How can Kegels help you overcome weak pelvic muscles & incontinence? Kegel exercises are pelvic floor strengthening exercises that can help you overcome incontinence issues that…
Echocardiogram
Echocardiography – ECHO Echocardiography (commonly known as ECHO) is an imaging modality (similar to ultrasonography) used to visualize…
acne removal tips
Anatomy of acne: 7 instant steps to kiss those zits goodbye Blackheads, whiteheads, or pimples-call them what you may. Acne is never good news.Did you know…
boost immunity tips
Step up your defence: 15 proven tips on how to boost your immunity Want to naturally build up a stronger immunity? Tired of frequent colds and runny nose?You…
Spirulina: Battle diabetes and cholesterol with this blue-green algae Spirulina, a species of salt water algae, has now become a billion dollar industry. How…
Improve sex life
9 best tips from around the world for better sex life How can the pungent-smelling garlic pack in a punch to your libido? How could something…
chia seeds weight loss
Chia seeds: How to consume this staple Aztec food to get a leaner body Chia seeds: What is the actual reason for its sudden popularity? Why are celebrities swearing…
low fodmap plan
Troubled with IBS? Here’s a complete roadmap to the low FODMAP diet Leaky & inflammatory gut troubling you? No medicine bringing you relief from the pain? Why…
BRAT Diet: What is the right way to follow this diarrhea-relieving diet? BRAT diet, a simple diet consisting of just bananas, rice, applesauce, and toast, can help…
Chest X-Ray A chest x-ray is a diagnostic test that uses x-rays to visualize the structures inside…
nature health benefits
Green Healing: The amazing health benefits of being in nature You have no idea what sitting in a closed room does to your body and…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…
L-theanine attention
L-Theanine: Better sleep, higher focus, and many other benefits Did you know that L-theanine found in green tea can make you sleep better and…
paleo keto diet
Paleo vs. Keto: Which diet plan is best suited for your body goals? Is eating like a caveman the right way to go? Can you really eat fats…
TBHQ: A carcinogen lingering in your child’s favorite snacks TBHQ - Why you should shun the practice of eating instant noodles or microwave popcorn…
Kava: Is it the healthy substitute for alcohol you have been waiting for? Native to the beautiful South Pacific islands, Kava is a famous beverage rooted in the…
Oxidative Stress: Understanding the most lethal phenomenon happening in your body right now Free radicals cause damage to the body, which is known as oxidation.  The amount of…
General adaptation syndrome: Understanding stress, one step at a time The struggle of the body to produce hormones during a stressful situation is the main…
Top natural diuretics: The instant benefits you can get from nature’s water pills Since diuretic drugs are known to cause side effects, it is better to choose a…
These are the top foods to increase your hemoglobin count It is important to add iron-rich foods into your diet in order to increase hemoglobin. Deficiency…
aspartame or sugar
Aspartame – Hidden truths about this storm in a teacup Aspartame, the artificial sweetener, has gone under the scanner on several occasions for allegedly doing…
vital organ diseases
Common diseases that could cripple your vital organs Brain, heart, kidney, lungs, and liver - these vital organs are indeed vital for your…
dandelion health benefits
Dandelion: Little parachutes of health and wellness for your whole body Dandelions are not just bright looking blossoms that cheer your mind. These are powerpacked with…
Bromelain: 11 reasons why you should start adding pineapple to your pizza! If you didn't love pineapples already, here are some of the top health benefits that…
Anhedonia: Does the chronic inability to feel joy affect you too? How often do you feel dragged down by an invisible force? Do you feel an…
Goji berry: A traditional Chinese berry that packs the best of antioxidants Goji berry is an ancient berry that is considered to be power-packed with nutrients and…
ANTI-MICROSOMAL-ANTIBODY-(AMA)
Anti-Microsomal Antibody AMA Test AMA or anti-microsomal antibody test is a blood test that measures the activity of AMA…
Screening_BETATHALASSEMIA
Beta-Thalassemia Screening Beta-thalassemia screening procedures involve both prenatal and post natal diagnostic methods to determine if a…
hidden causes obesity
8 hidden causes of obesity you probably didn’t know! Did you know that around 2 billion people worldwide are either overweight or obese? Are…
MANUKA HONEY child
Manuka Honey: What is it and why should you choose this over regular honey? Manuka honey is a specific type of honey produced by honey bees that collect nectar…
bananas exercise
10 health reasons why you should go “bananas” over bananas! Bananas:The world's most popular fruit comes with a host of unbelievable health benefits. Find out…
Cordyceps: How the Caterpillar fungus works as a proven cancer-shield Strange as it may sound, but cordyceps or "caterpillar fungus", a fungus variety native to…
Astaxanthin: Why experts believe it could be 550x more potent than vitamin E! What is astaxanthin and why is this new supplement on the block touted as the…
sodium chloride
Halotherapy: How inhaling salt can work wonders for your body Halotherapy is quickly gaining popularity amongst those with respiratory diseases. It has shown promise in…
carrageenan seaweed
Carrageenan: How a simple seaweed extract could better your gut health & immunity Eat more ice cream to prevent cold and flu? –With carrageenan you get one simple…
tips for perfect sleep
Stop hitting the snooze button: 8 proven steps to perfect sleep Are you tired of not getting enough sleep? All your efforts for a sound sleep…
sugar toxic health
Sugar: 7 new shocking truths revealed about the sweet poison Can drinking soda bring you closer to death? Is sugar slowly poisoning you and your…
cold flu sinus treatment
How to beat the common cold, flu, and sinus infection instantly? Can you guess some of the easiest tricks to treat cold and sinus infections? How…
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you…
MCT oil athletes
MCT Oil : The kind of fats you should be eating MCT oil or Medium Chain Triglycerides is the new buzzword in the fitness industry. What…
erectile dysfunction treatment
Erectile Dysfunction: Effective tips to help you get back on charge Erectile dysfunction is a common male sexual dysfunction. Don't stress out. Just follow these amazing…
Rick Simpson’s Oil: The truths and controversies of this cannabis product Rick Simpson's Oil is an extract from the much-controversial plant, Cannabis. What is the actual…
dandelion weight loss
Caralluma Fimbriata: How to eat this cactus to lose weight Caralluma fimbriata is a miracle cactus that can be safely consumed by most for losing…
Psyllium Husk: More than just an effective natural laxative Psyllium husk, or isabgol, is a popular natural laxative . But did you in addition…
What is the right way to take a pregnancy test? A pregnancy test is undertaken to determine if you have conceived. A home pregnancy test…
Surgery or home-remedy; what is the right way to treat a burn The treatment of a burn injury depends on its severity. You can save a life…
glucose-tolerance
Oral Glucose Tolerance Test – GTT Glucose tolerance test (or Oral GTT) is used to detect the onset of diabetes or…
testosterone-blood-test
Testosterone test Testosterone is the primary sex hormone in males; produced in the testes and adrenal glands.…
quinoa salad
Quinoa : A prodigious superfood you need to include in your diet today! Quinoa - what is so special about this native South American grain that has taken…
Fluoride: An indispensible mineral or a potential toxin ? Fluoride, the main ingredient of toothpaste, has shown a great potential as a cleanser. However,…
Drinking water benefits
8 reasons why you should grab a bottle of water now! Did you know you don't have to be thirsty for hours to be dehydrated?You could…
xylitol gum
Xylitol : Is this the right sugar substitute for you? Discovered during World War 2 owing to sugar shortage, xylitol has become a common name…
black seed oil benefits
Black Seed Oil: What secret benefits could it bestow on your health? Black seeds or nigella seeds are tiny packets of health brimming with amazing benefits. Find…
Exercises or diet? Find out the healthiest way to gain weight Tired of being called skinny all the time? Looking for healthy ways to beef up?…
Mood swings
The real reasons for your mood swings and how to overcome them Are you prone to heated moods frequently? Do you also feel bouts of depressive feeling…
Vagus nerve: 7 health benefits of stimulating the “gut-brain” connection As a matter of fact, there are two vagus nerves namely the left and the…
V for Vagina: How well do you know this extraordinary part of the female anatomy? Vagina - a simple part of the human anatomy that has often created a feeling…
Endoscopy Endoscopy is a procedure where an illuminated probe with a camera attached to it is…
colposcopy
Colposcopy Colposcopy is a simple, quick and non- invasive diagnostic tool to look closely inside the…

Related Posts

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.