Weak muscles and painful or fragile bones are often a clear indication of a Vitamin D deficiency. That’s because Vitamin D works with Calcium and Phosphorous to strengthen the bones. Often dubbed as the sunshine vitamin, Vitamin D is very important and a deficiency of the same can be fatal. A Vitamin D deficiency can cause serious aggravation of asthma and cardiac ailments. While a deficiency of this sunshine vitamin can cause so many health impairments, a proper supply of this vitamin can also help prevent many ailments. Don’t buy the story about sunlight causing cancer because sunlight can actually help prevent cancer. Sunlight is also antibacterial and can help prevent bacterial infections.
Need For Vitamin D And What It Can Help Prevent
Vitamin D has been found useful in preventing and treating both glucose intolerance and diabetes. Vitamin D is also said to be effective on the nerves, so if someone gets on your nerves and you are hyper-tensed, then a good dose of Vitamin D should most likely calm you down. Those who suffer from hypertension related to anxiety can also try to take in more Vitamin D regularly by adapting their diet. If Vitamin D cannot do you good, then it sure won’t do you any harm either. Unattended hypertension and anxiety can lead to clinical depression that needs treatment and clinical depression is usually treated with antidepressants or mood elevators. A lot of antidepressants and mood elevators are known to cause sudden weight gain and impotency. While the risks that come with such medication are undesirable, an alternative is most desirable. Anxiety and hypertension can also cause blood pressure, diabetes etc…
Vitamin D Necessity And Requirements
Those who live in certain parts of the US, Canada, Australia and European regions usually suffer from Vitamin D deficiency because these regions lack sunshine most of the year. So those who live in such cold regions and also restrict themselves from animal meats and animal products are most likely to suffer from a Vitamin D deficiency. This is why living in such regions can cause Vitamin D deficiency in vegans, or vegetarians who are lactose intolerant. Vitamin D required by the body increases with age and those who do not, or cannot enjoy basking in the sun can only meet their daily requirements from Vitamin D rich foods. Those aged between 9 and 70 require about 600 IU of Vitamin D each day and those above 70 require about 800 IU per day. Getting more Vitamin D is great but lesser can be dreadful. Usually, basking in the sun without any sunscreen should give you quite a dose of Vitamin D, but if you can’t do that in any part of the year, or all through the year then you need to resort to foods rich in Vitamin D.
Vitamin D Sources
1. Whole Milk
Whole milk is rich in Vitamin D and every quart of whole milk contains about 498 IU of Vitamin D. Whole milk is also rich in Calcium, Sodium, Potassium and vitamins A and B12. That means you can get essential nutrients and electrolytes that make your bones stronger from one common source. Also fortification of milk with Vitamin D is a common process in nearly all developed countries. So you can be sure that a big glass of milk and cookies is not just a snack, but pure nutrition.
Every large egg weighing about 50 grams contains 40-44 IU of Vitamin D depending upon whether it is poached, scrambled, boiled or fried. Eggs are also packed with Sodium, Potassium and are great for breakfast because eggs can be made within a matter of minutes. Eggs are also a fresh source of Protein and you can be sure that eggs are much healthier than most protein bars.
3. Salmon And Swordfish
Salmon is a rich source of Vitamin D and just five ounces can give you a healthy 400 IU of vitamin D. A few more ounces of salmon and you are done with your daily requirement of Vitamin D. You can also switch to swordfish because a 100 gram fillet of cooked swordfish contains about 666 IU of Vitamin D.
4. Cod Liver Oil
A tablespoon of cod liver oil gets you about 1300 IU of Vitamin D and that’s why it’s an excellent source of Vitamin D for those who don’t like seafood. Though cod liver oil doesn’t taste great, it sure has some great health benefits to offer.
You can get a healthy dose of Vitamin D from Eastern Oysters. While patrons can gobble up platefuls of Oysters, health enthusiasts can do with 3 to 5 ounces per day. Just 3 ounces of steam-cooked Eastern Oysters contain around 650 IU of Vitamin D.
Getting your Vitamin D from caviar can be expensive, but if you minus the elite restaurant and freshness, caviar can become affordable. You can pick pasteurized caviar that costs a lot lesser than the fresh ones at some uptown restaurant. Every ounce of caviar contains about 33 IU of Vitamin D and that’s a good reason to enjoy your caviar plate without the guilt of cholesterol. After all, if caviar tastes good on your taste buds, then Vitamin D is a good reason to relish a caviar plate, or at least a dip with some caviar in it.
7. Fortified Foods
You can also consider breakfast cereals, juices and yogurt fortified with Vitamin D, just in case you like the store-bought ready-to-eat foods. Fortified oatmeal is a great option for those who need Vitamin D, but are on a weight loss diet.
8. Soy Milk
Soy milk is a good option for vegans and lactose intolerant vegetarians. A 250 gram container filled with soy milk can give about 107 IU Vitamin D. You are going to need more of this to meet your daily requirement if you plan to stick on being a vegan.
Tofu makes excellent appetizers and is yet another option from which vegans can get their Vitamin D. Tofu is also rich in Protein and that makes it an excellent option for those who work out regularly.
Apart from minerals and fiber, certain mushrooms also contain Vitamin D. To get Vitamin D from mushrooms, make sure that you pick the ones that have enjoyed sunlight or UV. That’s the only way mushrooms can give you Vitamin D. If your mushrooms come from darker regions where sunlight never got to them and they were never artificially treated with UV, then they wouldn’t contain Vitamin D. A safe bet is to consider Morel, Portobello, Maitake and Button mushrooms. You can also expose these mushrooms to sunlight for an hour or two before cooking them. Some people place mushrooms for a couple of days on their shaded patio where the mushrooms get adequate sunshine vitamin from sunlight.