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Foods High in Vitamin D (With Benefits)

This article is about foods high in Vitamin D. Along with the foods high in Vitamin D, we will also discuss the benefits of Vitamin D. Vitamin D is one of the most essential vitamins for our body. This is because of the reason that Vitamin D helps absorb calcium in the body. And, we all know that calcium is important to make our bones strong and healthy. It is also required for proper immune system and bone development. At present US daily value for Vitamin is 600 IU. In this article, we are going to discuss some of the top foods high in Vitamin D, along with the benefits.

Benefits of Vitamin D:

Here are the top benefits of Vitamin D:

1.) Maintains Bone Heath

Making bone strong and healthy is one of the main functions of Vitamin D. This is because of the reason that Vitamin D allows our body to absorb calcium. An, it is calcium that makes bone strong. If you are suffering with the deficiency of Vitamin D, then there are increased chances of you suffering with deficiency of calcium. The amount of calcium in the blood stream increases because of Vitamin D.

2.) Improves Immunity

Improving immunity is also one of the main functions of Vitamin D. The maturation of white blood cells in the body requires many hormones and the Vitamin D is one of them. Researches have also shown that there is direct connection between increased risk of respiratory infection and Vitamin D level. So, in order to boost your immune system, you should make sure that the level of Vitamin D in your body is maintained.

3.) Controls Blood Sugar

This is also an important function of Vitamin D. Our body requires Vitamin D to maintain the blood sugar level. Also, some recent researches have shown that maintained level of Vitamin D in the body can help reverse some of the risk.

4.) Improved Muscle Functioning

This is another important benefit of Vitamin D. It helps with the proper functioning of muscles. So if you want to build muscles then along with protein, you should also pay attention to Vitamin D.

5.) Protects from Cardiovascular Diseases

This is also one of the most important benefits of Vitamin D. It protects you from cardiovascular diseases. Not many know that Vitamin D protects your health as well. Many researches have shown that the deficiency of Vitamin D can give rise to the problem of blood pressure and different heart problem. But, it is still unknown if it can help lower blood pressure or not.

foods high in vitamin D

Symptoms of Vitamin D Deficiency:

It is important to know the symptoms of something in order to mark the situation at once. Symptoms that will help you recognize the deficiency of Vitamin D are:

1.) Bone Pain – If you have bone pain then this might be a symptom of Vitamin D deficiency. This is because of the reason that when your body lacks Vitamin D, your bones are not able to absorb calcium and thus you suffer with bone pain, joins pain and muscle cramps.

2.) Weak Immunity – Vitamin D encourages the function of T cells that is responsible for building immunity. So, if you immune system is not as strong as others then there are chances of you suffering with Vitamin D deficiency.

3.) Tiredness – Tiredness is also one of the main symptoms of Vitamin D deficiency. If you are always tired without any reason and your experience fatigue then it means that you should check the level of Vitamin D in the body.

4.) Psoriasis – Psoriasis is an auto immune skin disorder which in often a result of Vitamin D deficiency.

5.) Mood Swings – Vitamin D helps with the production of serotonin. Serotonin is the brain hormone that is associated with the mood elevation. So, if you have the problem of sudden mood swing then it might be the symptom of Vitamin D deficiency.

6.) Digestion Problem – Cells in the digestive tract have Vitamin D receptors. When it stop receiving Vitamin D, you can suffer with digestion related problems like gastrointestinal.

7.) Obesity – Obesity is also a symptom of Vitamin D deficiency.

8.) Excessive Sweating – Excessive sweating on head is a symptom of Vitamin D deficiency.

9.) High Blood Pressure – Vitamin D deficiency may result in increased enzymatic process that constricts the arteries.

Top Foods High in Vitamin D:

Sunlight is the main and the best source of Vitamin D. We discussed the symptoms of Vitamin D deficiency. Now, let us discuss some of the top foods high in Vitamin D. Foods high in Vitamin D are:

1.) Cod Liver Oil High in Vitamin D

This is one of the richest foods high in Vitamin D. as the name suggests, the oil comes from the liver of cod fish. It is easily available in capsule forms. This is oil if better taken as supplement rather than a food. One serving of cod oil that is one teaspoon of cod oil provides 250 IU of Vitamin D, which is 75 per cent of daily requirement.

2.) Canned Salmon High in Vitamin D

If you have a love for sea food then this is going to be one of the tastiest foods high in Vitamin D. You can also go for fresh salmon if you want. But, canned is suggested because to meet the requirement of Vitamin D in dark winters. In winters, the weather is dark and thus you cannot get Vitamin D from sun. Consuming 100 grams of salmon a day will provide you 547 IU of Vitamin D, which is 91 per cent of your daily requirement.

3.) Mackerel High in Vitamin D

Mackerel has a number of nutritious necessities. It is also one of the best foods high in Vitamin D. It is an excellent source of Vitamin D as 100 grams of mackerel provides 360 IU of Vitamin D which is 60 per cent of daily requirement. You can also go for canned mackerel if you are suffering with deficiency of Vitamin D.

4.) Sausage Links High in Vitamin D

Sausage links are always criticized for being high in fat and calories. But, this is one of the most excellent foods high in Vitamin D. If you are suffering with the deficiency of Vitamin D then you are advised to consume sausage links. 8 ounces of sausage provides 100 IU of Vitamin D, which is 167 per cent of daily value. So, if you are suffering with the deficiency of Vitamin D, you can definitely go for sausages.

5.) Oyster High in Vitamin D

Oyster is counted among the best foods high in Vitamin D. Apart from that oyster has a number of other benefits like keeping you young and healthy for long. So, in order to increase the level of Vitamin D, along with looking after you over all health, you should definitely go for oyster.  Six medium oysters provide 269 IU of Vitamin D that is 67 per cent of the daily value.

6.) Catfish High in Vitamin D

This is one of the most delicious foods high in Vitamin D. This fresh water fish provides you with taste with health. The best part about catfish is that it is low in fat and high in protein, vitamins and good fat. So it is good to go for catfish in order to fulfill your requirement of Vitamin D. 159 grams of (1 fillet) provides 759 IU of Vitamin D, which is 133 per cent of daily value.

7.) Sword Fish High in Vitamin D

This main course is counted among the best foods high in Vitamin D. It helps you keep healthy and young. Also, it helps control weight and maintains bone health. Also, it is known for preventing heart diseases. 3 ounces of sword fish provides 566 IU per cent of Vitamin D which is 94 per cent of daily value.

8.) Tuna High in Vitamin D

Tuna is also one of the most excellent foods high in Vitamin D. This is because of the reason that tuna is stuffed with a number of essential vitamins and minerals. 100 grams of tuna provides 134 IU of Vitamin D which is 19 per cent of daily requirement.

foods high in vitamin D (with benefits)

Foods High in Vitamin D for Vegetarians:

We discussed some of the best sea foods high in Vitamin D. Let’s discuss some of the top foods high in Vitamin D for vegetarians.

1.) Milk Products High in Vitamin D

Milk products are the best foods high in Vitamin D as they are easily available. Well it best if you go for whole milk. If you want to fulfill the deficiency of Vitamin D, you should go for fortified whole milk. 1 cup of milk provides 124 IU of Vitamin D which is 21 per cent of daily value.

2.) Soy Milk High in Vitamin D

You can also go for soy milk if you want. It is loaded with Vitamin D and calcium and thus it is counted among top foods high in Vitamin D for vegetarians. 1 cup of soy milk provides 102 IU of Vitamin D which is 17 per cent daily. So, you can go for the number of cups accordingly.

3.) Oatmeal High in Vitamin D

This healthy breakfast is also counted among the best foods high in Vitamin D. Oatmeal is widely known for weight loss. Along with that, it fulfills your requirement of Vitamin D as well. 44 grams of oatmeal provides 154 IU of Vitamin D that is 26 per cent of the daily value.

4.) Orange Juice High in Vitamin D

It is good to start your day with a glass of orange juice. Fresh lemon juice is great for your skin and it also helps with the process of weight loss. You can also go for packages orange juice if you cannot go for fresh juice. 1 cup of orange juice provides 100 IU of Vitamin D which is 17 per cent of daily value.

5.) Cereal High in Vitamin D

Cereals are also packed with Vitamin D and thus they are among most excellent foods high in Vitamin D for vegetarians. While you are purchasing the cereals you want, always check the level of Vitamin D on the packet. 50 grams of cereals provide 163 IU of Vitamin D which is 29 per cent of daily value.

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