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News Topical, Digital Desk : Vitamin-D is as important for our body as fuel is for a vehicle. Yes, it not only strengthens the bones but also plays a big role in increasing immunity, maintaining muscle strength and keeping mental health better.
Fatty fish (salmon, mackerel, sardines)
Fish like salmon, sardines and mackerel are considered to be the best and natural sources of vitamin D3. Also, they are rich in omega-3 fatty acids, which not only help in the absorption of vitamin D but are also beneficial for heart and mental health. Let us tell you, if you are a non-vegetarian, then including these fish in your diet twice a week can be very beneficial for you.
Egg yolk
Egg yolks boost vitamin D levels, although in small amounts. Still, it's a cheap, easy and readily available option at home. Keep in mind that eating only the whites won't provide vitamin D, so eating whole eggs occasionally can be beneficial - provided you maintain a balance.
mushroom
Mushrooms are the only vegetarian source that provides vitamin D, but they contain the D2 form of vitamin D, which is considered slightly less effective than D3.
However, the amount of vitamin D in normal mushrooms available in the market can be very low. Therefore, it would be more beneficial to buy mushrooms grown in 'UV exposed' sunlight or ultraviolet light.
Fortified dairy and plant-based milks
In many countries, milk and dairy products are specially fortified with vitamin D, a process called fortification. This includes cow's milk, butter, margarine, and even breakfast cereals. If you don't consume dairy, you can also look for plant-based options like soy, almond or oat milk, which are often fortified with vitamin D.
Cod Liver Oil
Along with Vitamin D, it is also rich in Vitamin A and Omega-3. However, it should be consumed with caution, as excess of Vitamin A can be harmful. If taken as per the advice of a doctor, it can be very effective in curing the deficiency.
Keep these important things in mind
There are two types of vitamin D - D2 (ergocalciferol) and D3 (cholecalciferol). Both are not used directly in the body, they need the help of the liver and kidneys to convert them into the active form (calcitriol). Therefore, if someone has kidney or liver problems , diet alone is not enough. Although these superfoods can help improve your vitamin D levels, sunlight is the most effective way.
Many experts believe that it is difficult to meet daily needs through diet alone. This is why supplements may be needed on the advice of a doctor, especially for those people who are found to be deficient in it.
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