Have you gotten your dose of “Sunshine Vitamin” today? Don’t get confused! It is the nickname of vitamin D3, an essential nutrient with loads of health benefits. Vitamin D has been known to be vital for the development, function, and maintenance of healthy bones through the regulation of calcium homeostasis. Let us see the list of foods rich in vitamin D3 and where you can get them.
According to reported research, Vitamin D is a sunlight vitamin produced on Earth for over 500 million years. During exposure to sunlight, 7-dihydrocholesterol in the skin absorbs UV B radiation and is converted to pre-vitamin D3, which in turn gets isomerized to vitamin D3.
But the question arises what will be alternatives if we do not get enough sunlight? The answer is simple! You can eat some foods that are highly rich in vitamin D3 and fulfill your requirements of vitamins per day.
The significance of Foods Rich in Vitamin D3 – in perspective of biological evidence
As concluded by current findings, vitamin D3 has played a significant role in the proper functioning of the nervous, musculoskeletal, immune, and cardiovascular systems. It also prevents the occurrence of rickets in children and osteomalacia in adults.
6 Foods that are High in Vitamin D3
Check the following foods with the right amount of vitamin D3. Consider adding these foods to your diet for adequate vitamin D3 intake.
1. Salmon – A perfect addition to your diet
Vitamin D deficiency is the main problem for people of all ages and can be associated with the weakening of bones, skeletal deformities in children, and fractures in adults.
According to the USDA Food Chart, 3.5 ounces of salmon contain 400 to 700 International Units (IU) of vitamin D3 making it an ideal source of vitamin D3.
Why is salmon a great source of Vitamin D3?
The reason is that fish can store a great number of vitamins in their fatty tissues and liver. This makes fish a great addition to our diets. Salmon is widely regarded as a good dietary source of vitamin D.
2. One teaspoonful of Cod Liver Oil
You may know that cod liver oil has been extensively used for ages as a preventative agent against vitamin D deficiency. It is mainly obtained from supplements or eating fresh cod liver.
Surprisingly, now you can get Cod Liver Oil in capsules or as a flavored liquid available in the market. Cod liver oil is very nutritious and provides nearly all of your daily need for vitamins A and D and helps in the proper functioning of the brain, as well as eyes and skin.
3. Eggs – A natural source of vitamins
Studies have shown that, on average, two eggs contain 8.2 mcg of vitamin D, which is a significant portion of the recommended vitamin D intake.
Most of the protein in eggs is present in the white portion and most of the fat, vitamins, and minerals are present in the yolk of the eggs.
According to research, eggs are one of the few natural sources rich in vitamin D, containing both vitamin D3 and 25-hydroxyvitamin D3.
4. Mushrooms – An Ideal Source for getting vitamin D3
When mushrooms receive adequate sunlight they can make vitamins D2 and D4. So the consumption of mushrooms helps to fulfill the requirements of vitamin D.
According to reported research, mushrooms can synthesize vitamin D when exposed to UV light.
5. Canned Tuna – A Perfect Blend of Taste and Nutrition
Canned tuna is an excellent source of vital nutrients and vitamins, mainly vitamin D3.
According to the USDA, 3 oz of canned tuna in water contains 68 IU of vitamin D. Fresh and wild tuna contains 230 IU of vitamin D3.
6. Orange juice – A healthy way to get vitamin D3
Do you want to know an easy way to increase the intake of vitamin D3 in adults?
Fortifying orange juice with vitamin D3 is an effective way to get enough vitamin D. It is easy to prepare and gives other potential health benefits to adults. You can get 100% fortified juice with vitamin D or calcium at the market. It is no doubt a healthy way to get vitamin D in your body.
However, it is to be noted that oranges do not contain vitamin D3 naturally.
Vitamin D3 is essential for Women
In a study, 500 women at least 12 weeks pregnant took 400, 2000, or 4000 IU of Vitamin D per day. The women who took 4,000 IU were less prone to the onset of preterm labor, giving birth prematurely, or developing infections.
Pregnant women who consume too little vitamin D are more likely to develop life-threatening hypertension (preeclampsia) and are more likely to require a cesarean section. The study concluded that giving pregnant women 4,000 IU per day improved fertility outcomes.
Benefits of adding vitamin D3 foods to your diet
These foods have an immense number of benefits that positively impact your health. They include;
- Supporting the immune system
- Maintaining healthy bones and teeth
- Reducing the risk of flu
- Improving the functioning of the brain
- Regulating insulin levels
- Supporting the functioning of the nervous system
Concluding Thoughts:
The consumption of vitamin D3-enriched foods is vital to get enough vitamin D to regulate the essential functions of your body. These foods are full of benefits and easy to get at your local market. If you are unable to get a sufficient amount of vitamins from sunlight, you should try these foods instead. For more information, you can consult a specialist in vitamin D deficiency via the Marham app.
FAQs:
1. Does vitamin D3 increase weight?
Consuming high amounts of vitamin D3 can cause little effect on weight gain or loss.
2. What happens if the value of vitamin D3 exceeds the normal range?
If the quantity of vitamin D3 in the body exceeds the normal range, it can lead to vitamin D toxicity, known as hypervitaminosis. The symptoms include nausea, vomiting, weakness, and frequent urination.
Vitamin D toxicity might progress to bone pain and kidney problems, such as the formation of calcium stones.
3. Does vitamin D3 help in hair growth?
One role of vitamin D is to stimulate new hair follicles. New hair growth may be hampered if you don’t have enough vitamin D in your diet. Vitamin D deficiency has been associated with alopecia, an autoimmune disease that causes bald patches on the scalp and other areas of the body.