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6 Healthy Foods High in Vitamin D

6 Healthy Foods High in Vitamin D

Let me tell you what a vitamin is and how useful they can be. A vitamin is an organic compound and these are essential to help your body grow and remain healthy. What this means, in simple terms, is that a vitamin is a natural chemical. Of the essential vitamins, there are thirteen major ones, the lack of any one of them can mean you are deficient in a certain vitamin.

Vitamins come in two distinct types, those soluble in fats and those soluble in water. Of the major vitamins, A, D, E and K are the ones soluble in fats and Vitamins B and Care water soluble. The water soluble vitamins are not stored by the body and so these need to be topped up regularly. Vitamin D supplements help boost testosterone hormone in your body. You may need to take best testosterone booster for muscle gain.

On the whole, if you have a normal well balanced diet this should provide your body with the vitamins it needs, but if your diet is not fully balanced then you may need to supplement the vitamins you receive in your diet. This shows that vitamin supplements can be useful. Vitamins also help to boost metabolism in your body. Sometimes you may need to take the best fat burning supplements to burn your body fats. Some of the following may suggest if you may need help with your vitamin intake.

Introduction of vitamin D

Vitamin D is an essential contribution to our body. It contributes to healthy bones and muscles, prevents many diseases, such as cardiovascular ones and certain cancers, and benefits the kidney, as well as the immune system. Its deficiency can cause serious health consequences. Although this vitamin is produced naturally by the skin under sun exposure, it can also be drawn from certain foods.

1. Cod liver oil: the best source of vitamin D

Despite its unpleasant taste, cod liver oil is renowned for its quality and nutritional value. It can be ingested as a capsule or you can find canned cod liver in some supermarkets. It is a fatty acid that supports the cardiovascular system and stimulates memory. It should be noted that 10 cl of cod liver oil is equivalent to 250 g of vitamin D, and the daily requirement for vitamin D for a person from 1 to 70 years is 15 g.

2. Fatty fish: salmon, trout…

These fish provide valuable vitamin D intake without the need to consume much. Indeed, eating fatty fish once a week would suffice to take advantage of all the benefits that these foods provide for your cardiovascular health. It is recommended to bake or grill them. It should be noted that 100 g of salmon contains between 6 and 23 g of vitamin D, and 100 g of baked trout contains 11 g of vitamin D.

3. Animal livers

For those who do not like fish, the liver is a very good alternative, since it is the natural storage place for vitamin D. Veal liver is more advised, as it is tender and more flavorful and because a serving of 100 g already guarantees 2.5 g of vitamin D.

4. The egg yolk

It is a great food rich in vitamin D. 100 g of raw egg yolk provides 2 to 3.2 g of vitamin D. It is better to consume, on average, 4 eggs per week, as only one would not be enough to fulfill the required amount.

5. Milk and dairy products

Cow’s milk strengthens the bones and teeth, while dairy products, consumed whole, that is, with fat, are a source of vitamin D. Despite their low intake, regular consumption is very effective. 250 ml of cow’s milk, containing 0 to 3.25% fat, yields 3 g of vitamin D.

6. Enriched soy beverages

Enriched with water and protein, a 250 ml glass of any soy beverage contains 2.125 g of vitamin D. It should be noted, however, that a natural soy beverage does not contain vitamin D.

In any case, nothing is simpler than a 10-to-15-minute daily sun exposure, because the diet only partly compensates for the lack of vitamin D.

The Benefits of Vitamin D for Health: An Overview

Vitamin D is an essential nutrient that helps the body absorb calcium and phosphorus, regulates hormones, and supports strong bones and teeth. It also plays a role in immune function, cardiovascular health, cognitive development, and muscle power. Vitamin D has many other benefits as well. In this article, we will take an in-depth look at the different health benefits of vitamin D.

Immune System Support

Vitamin D is known to strengthen the body’s immunity against infection and disease by stimulating T cells which help fight off pathogens. According to research, a deficiency in vitamin D can make people more vulnerable to respiratory infections such as colds or the flu.

Meanwhile, those with higher levels of vitamin D were less likely to develop upper respiratory tract infections when compared to those with lower levels of vitamin D. In addition, higher levels of vitamin D may reduce the risk of developing autoimmune diseases such as multiple sclerosis or inflammatory bowel disease.

Cardiovascular Health

Adequate amounts of vitamin D have been linked to a reduced risk of cardiovascular disease as well as better blood pressure control. Research shows that individuals with high levels of vitamin D experienced improved blood flow and lower blood pressure than those with low levels. In addition, higher levels of vitamin D may prevent hardening and thickening of the arteries (atherosclerosis). This could potentially reduce your risk for heart attack or stroke in the future.

Muscle Strength & Bone Health

Vitamin D helps support strong muscles and bones by aiding in calcium absorption which helps keep bones healthy and strong over time. Additionally, it has been shown to increase muscle strength by helping repair damaged muscles faster through its anti-inflammatory properties. Studies also suggest that adequate amounts of vitamin D can reduce the risk for osteoporosis (low bone mass) later on in life.

Cognitive Development & Mental Wellbeing

Research suggests that low levels of vitamin D may contribute to deficits in cognitive abilities such as attention and memory performance while adequate amounts have been linked to better overall mental wellbeing including improved moods and feelings of happiness or calmness throughout the day. Low levels are also associated with increased risks for depression over time so it’s important to maintain adequate amounts regularly for optimal mental health outcomes!



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