These 7 nutrient-rich foods may cure Vitamin D deficiency

Vitamin D has become one of the most studied nutrients in recent years: not only is it essential for bone health, cell growth, immune function, and other activities, but it may also help to reduce inflammation and protect against cancer. Vitamin D is a fat-soluble vitamin that is required by the body for calcium absorption, bone formation, immunological function, and inflammation relief. Vitamin D insufficiency can cause rickets, a weakened immune system, thinning hair, and osteomalacia. Vitamin D deficiency can cause the body to absorb too much calcium, increasing the risk of heart disease and kidney stones.Here is the list of food that are rich in Vitamin D:

Mushrooms

Mushrooms are the only plant source of naturally occurring vitamin D; they contain ergosterol, a form of sterol exposed to sunlight. D2 is the most common type produced by mushrooms, and some studies suggest it is just as effective as D3. The quantity of vitamin D in a cup of UV-exposed portobellos, for example, is more than you need in a day. Some commercially grown kids are raised in the dark and have little vitamin D, but they can contain a lot if they’re exposed to UV light.

Consume Cow milk

Several health experts and nutritionists recommend adding one glass of cow milk to your daily diet, which will provide 20% of your daily vitamin D requirement. Cow milk is a good source of calcium and vitamin D. Make sure you drink full-fat milk because it has the most vitamin D. “Use full-fat milk, as it contains only 4% fat; take off its fat, and its fat-soluble vitamins A, D, E, and K are also reduced,” according to DK Publishing’s book “Healing Foods.”

Soya and almond milk

Vegans, vegetarians, and persons with dairy sensitivity may be at risk for vitamin D deficiency because animal products are the primary source of vitamin D3. Hence most soy, almond, oat, and other plant-based milk substitutes are fortified. Most kinds provide between 15 and 25% of the daily value for vitamin D per cup, which is comparable to cow’s milk. In addition, most are calcium-fortified for bone health. Vegans, vegetarians, and individuals who are lactose intolerant should consider fortified orange juice.

Add fish to your diet

Include extra vitamin D-rich fish into your diets, such as herring, mackerel, salmon, and tuna. Vitamin D-rich foods include herring and salmon. These are high in calcium, protein, and phosphorus, in addition to supplying vitamin D.

Add whole grains to your morning breakfast routine

Breakfast cereal that is created with complete grains and low in added sugar can be beneficial to your health. Breakfast cereals are commonly fortified with vitamins and minerals, and 1 cup of dry cereal typically contains about 100 IUs of vitamin D. Whole grains are also high in fiber and include numerous vitamins and minerals.

Calcium Supplements

Vitamin D can be taken as a dietary supplement alone or in combination with other nutrients. Vitamin D is usually included in calcium supplements. Vitamin D supplements are generally safe, but read the labels carefully and keep them out of the reach of children.

Cod liver oil

Cod liver oil and fish oil are two different nutrients that are essential to the human body. Include cod liver oil pills in your diet; it’s high in vitamin D and omega-3 fatty acids. Both of these have potent anti-inflammatory effects that aid in the reduction of joint swelling.