Sun is the great source of Vitamin D. However, you cannot rely solely on Sun every time to attain this essential Vitamin. Plus, there are also chances to get your skin burnt if exposed yourself to the Sun rays for longer duration of time. Suntan, Sunburn and Freckles are also a possibility, you can sustain, with the presence of dreadful ultraviolet rays in sunlight. But, this doesn’t mean that you cannot obtain Vitamin D sans Sun. Vitamin D is the only vitamin which can be produced by your body, technically making it a hormone.
It is hard but not impossible to find the reliable sources of food for Vitamin D. There are some foods available which comprise this vital Vitamin. Vitamin D helps you in absorbing calcium, makes your immune system healthy and keeps the insulin levels of your body in check. The deficiency of Vitamin D is potential to lead to severe health conditions, say, diabetes, inflammation and even certain cancers.
Following is a list of sources of Vitamin D that can fill in for sunlight.
Vegetarian Sources of Vitamin D:
#1 – Mushrooms
It is difficult to obtain Vitamin D from the plant sources but mushroom comes across as an exception to this. Though, the amount of Vitamin D you will acquire depends on the variety of mushrooms you consume; Shiitake, Maitake, Portobello and Chanterelle are the excellent choices you can begin with. Just ensure that the mushrooms are cooked properly before their consumption.
#2 – Kale
Kale is a super food courtesy to the nutrition it renders but there are only traces of Vitamin D found in the same. Nevertheless, it should be incorporated in regular diet to leverage the health benefits Kale has to offer. Vitamin D can be obtained from the fortified Kale drinks sold in the retail stores in the form of vegetable juices. You need to keep in mind that these drinks comprise artificial sugar.
#3 – Potatoes
Potatoes are known as the potent source of Magnesium, Vitamin C, Potassium and B6. They do not contain any Vitamin D. if you want to extract Vitamin D from them, you need to pair potatoes with mushrooms and eggs or mash the potatoes and mix it with the fortified milk. The ball is in your court now. Make your choice.
#4 – Orange
You must be acquainted with the fact that Orange, being a citrus fruit, is enriched with Vitamin C. Fresh and raw oranges comprise Vitamin C and other essential minerals and substances in abundance, albeit they do not possess Vitamin D in major quantities. The efficacious way to derive Vitamin D from Oranges is via fortified Juice products.
Non-Vegetarian Sources of Vitamin D:
#1 – Fatty Fish
Animal products, comparatively, are the best sources of Vitamin D than plant sources and what can be better than the fatty fish! It is one of the richest animal products which constitutes Vitamin D. Salmon, Tuna and Flounder & Sole are the best choices amongst fatty fishes. If possible, always choose wild-caught fish or the one that was farmed responsibly. It won’t only elevate your Vitamin D content but also let you choose environment-friendly option.
#2 – Fortified Milk
Almost all the milk that is sold in stores is deliberately fortified with Vitamin D. A 250 ml of glass of milk provides you with around one-third of the daily recommended amount of Vitamin D. Cheese also constitutes a certain amount of the said vitamin, say, 100 grams of Cheddar Cheese incorporates around 6% of the recommended dietary allowance.
#3 – Eggs
Eggs are known to be the outstanding source of Vitamin D, though, don’t misapprehend that all eggs constitute equal quantities. The eggs of Chicken, Goose and Quail have much more respectable amount of D content than the others’. The way eggs are prepared matter to a great extent, for instance, scrambled and boiled eggs contain much more Vitamin D than an omelet or poached ones. The probable reason could be the damage done to the nutrients because of direct exposure to heat.
#4 – Pork
Pork is the meat of pig which is commonly consumed all over the world by non-vegetarians. It serves as one of the best foods to fulfill the dearth of Vitamin D in your body. 219 grams serving of pork chops is equivalent to approximately 20% of the recommended dietary allowance for Vitamin D. Pair the pork with stuff aforementioned in this list to yield maximum benefits.
Incorporate these foods in your meals and bid a goodbye for forever to Vitamin D deficiency!