What are High Vitamin D Foods? What is vitamin D? Vitamin D helps build and maintain strong bones by helping the body absorb calcium. Vitamin D can be gotten from diets, supplements, and sunlight, which is why it is also referred to as the “sunshine vitamin”.
Vitamin D can be gotten through exposure to early morning sunlight. A person can also boost their vitamin B intake through certain foods or supplements. Vitamins are nutrients that the body can not create, so a person must consume them in a diet. However, the body can produce vitamin D.
Despite its name, vitamin D is not a vitamin, but a prohormone, or precursor of a hormone. Vitamin B is essential for several reasons, including the maintenance of healthy bones and healthy teeth. it may also protect against a range of diseases and conditions, such as type 1 diabetes.
in this article, we will talk about what are high vitamin D Foods and how vitamin D helps in your immune system. First of all, I will list the vitamin D food sources.
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What are High Vitamin D Foods? Vitamin D Food Sources
Getting sufficient sunlight is the best way of helping the body produce enough vitamin D. Vitamin D Sources includes;
- Beef liver
- Fortified milk
- Fatty fish, such as salmon, mackerel, and tuna
- Fortified cereals and juices
- Egg yolks
- Red meat
- Fortified yogurt
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Benefits of Vitamin D
Vitamin D has many roles in the human body. Which are;
- Vitamin D helps regulates the amount of calcium and phosphate in the body. These nutrients are needed to keep bones and teeth and even muscles healthy. Lack of vitamin D can lead to bone deformities such as rickets in children and bone pain caused by a condition called osteomalacia in adults.
- Vitamin D fights diseases, it reduces your chance of developing heart disease, according to 2008 findings published in circulation. It also helps to reduce your likelihood of developing the flu, according to 2010 research published in the American Journal of clinical nutrition.
- Vitamin D also helps to reduce depression, research has shown that vitamin D might play an important role in regulating mood and warding off depression. A study has shown that people who are depressed when a vitamin D supplement is administered to them they noticed an improvement in their symptoms.
- Vitamin D helps in weight loss, a person who wants to lose weight should always add vitamin D supplement to their diet every day. In a study, people taking vitamin D supplements were able to lose more weight than people taking placebo supplements. The scientist said that vitamin D has appetite-suppressing effects.
- Vitamin D supplement during pregnancy improves maternal vitamin D status and may reduce the risk of pre-eclampsia, low birthrate, and preterm birth. Pregnant women should be encouraged to receive adequate nutrition, which is best achieved through the consumption of a healthy balanced diet.
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Healthy and Rich in Vitamin D Foods
- Cod liver oil: The exact concentration of nutrients in cod liver oil depends on the species of cod, or Gadus, the oil comes from. It was frequently given to children to help prevent rickets and other conditions caused by vitamin D deficiency. It is thought to help relieve joint stiffness associated with arthritis, have a positive effect on cardiovascular health, and help repair damaged teeth, nails, and skin. Cod liver oil is highly rich in vitamin D.
- Mushrooms: Mushrooms are the only source of vitamin D in the produce aisle and one of the few non-fortified sources. All mushrooms contain vitamin D, but mushrooms have the ability to increase vitamin D amount due to UV-light or sunlight exposure.
- Salmon: Salmon is a popular fatty fish and a great source of vitamin D. Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. That’s 124% and 32% of the DV, respectively.
- Egg yolks: Egg yolks are natural sources of vitamin D, supplying you with about 5% to 10% of your daily dose of vitamin D.
- Herring and sardines: Herring and sardines are one of the best sources of vitamin D. It can be served raw, canned, smoked, or pickled. Herring contains 216 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring, sardines, and other fatty fish, such as halibut and mackerel, are also good sources of vitamin D.
- Canned tuna: Canned tuna contains approximately 50% of your daily vitamin D requirement. It is a very good source of vitamin D.
- Fortified food: Fortified food is food that micronutrients have been added to. Some fortified foods are rich in vitamin D. Some examples of them are:
- cow’s milk
- soy milk
- orange juice
- cereal and oatmeal
Vitamin D and your Immune System
The immune system defends the body from the unfamiliar, invading micro-organism making advancement into the immune system while keeping up resilience to itself.
The ramifications of vitamin D deficiency on the immune system have become more clear as of late and with regards to vitamin D deficiency, there have all the earmarks of being an increased weakness to contamination and a diathesis, in a hereditarily powerless host to autoimmunity.
The old-style activities of vitamin D are to elevate calcium homeostasis and to advance bone wellbeing. Vitamin D upgrades the retention of calcium in the small digestive system and animates osteoclast differentiation and calcium reabsorption of the bone.
Vitamin D additionally advances the mineralization of the collagen network in the bone. In people, vitamin D is obtained from the diet or it is synthesized in the skin. As vitamin D is cutaneously produced after introduction to UV B light, its combination is influenced by latitude, season, utilization of sunblock, and skin pigmentation.
Melanin assimilates UVB radiation hindering the amalgamation of vitamin D from 7-dihydro cholesterol. This underlying vitamin D compound is idle and it is next hydroxylated in the liver to shape 25 OH vitamin D3 (25 D).
25 D is likewise an idle compound, however is the most dependable estimation of an individual’s vitamin D status. It is converted in the kidney to the dynamic compound 1,25 dihydroxy vitamin D (1,25 D) or calcidiol by 1-α-hydroxylase (CYP27B1), a chemical which is stimulated by PTH. 1,25 D both represses renal 1-α-hydroxylase and invigorates the 24-hydroxylase catalysts, subsequently keeping up circling levels inside limited boundaries and forestalling extreme vitamin D action/flagging.
1,25 D might be additionally metabolized to the inert 1,24,25 vitamin D by 24-hydroxylase (CYP24). 1,25 D levels are firmly regulated in a negative feedback circle.
The significant regular wellspring of vitamin D is a blend of cholecalciferol in the lower layers of skin epidermis through a synthetic response that is dependent on sun presentation (explicitly UVB radiation).
Cholecalciferol and ergocalciferol can be ingested from the diet and from supplements. Only a couple of foods, for example, the substance of greasy fish, normally contain huge measures of vitamin D.
In different nations, cow’s milk, and plant-derived milk substitutes are fortified with vitamin D, as are many breakfast grains. Mushrooms exposed to bright light contribute valuable measures of vitamin D.
Dietary recommendations regularly expect that the entirety of an individual’s vitamin D is taken by mouth, as sun introduction in the populace is variable and recommendations about the measure of sun presentation that is protected are questionable considering the skin disease hazard.
However, vitamin D supplies the immune system with nutrients which helps combats skin diseases, reading to this point, we believe you have a better understanding of what are high vitamin D foods, rich in vitamin D foods, vitamin D food sources, and its benefits. Don’t hesitate to contact us or comment below for any contribution.