admin - July 24, 2014
Vitamin D is popularly called the “sunshine vitamin,” but what happens when you can’t get enough naturally from the Sun? There are foods that are high in this vitamin, and adding them into your diet will help your overall health. Vitamin D helps the body metabolize certain minerals, regulates the immune system, and is essential to the absorption of calcium.
A deficiency in vitamin D can lead to several diseases. Because it helps with the absorption of calcium, if your body does not have enough it can lead to weakened muscles and bones as well as improper bone development.
Foods that are Vitamin D Rich
Raw Fish is a better source for your body to find vitamin D than cooked fish, and fatty fish have more than leaner fish. The best types are salmon, herring and mackerel. If you buy canned fish, purchase the ones in oil as they have more vitamin D.
Fortified cereals have added vitamin D, since it does not occur naturally in four or grains. Be careful in which cereals you buy, and read the label to see if it is also high in carbohydrates and sugar. Eat these with soy milk for a nutritionally packed breakfast.
Oysters are full of vitamin D, magnesium and B12. However, these can also be high in cholesterol so eat them only in moderation.
Caviar is high in the vitamin, especially in black and red caviar. If you aren’t sure how to incorporate it into your diet, it is a common ingredient in sushi, dips and as a topping on deviled eggs.
Fortified soy products are rich in vitamin D and calcium. Try soy milk, edamame, soy cheese, and tempe next time you are at the grocery store, but try to buy organic versions and read the labels carefully to see what nutrients it is fortified with.
Certain deli meats like salami, ham and sausage have a decent amount of vitamin D. Just beware of consuming high quantities – they contain large amounts of processed fats and salts.
Eggs are packed with protein, B12 and vitamin D. To make sure you are getting all of the nutrition possible, be sure to eat the yolk.
Mushrooms are one of the only vegetables to provide your body with vitamin D. Organic shitake mushrooms have the most, but even button mushrooms will provide a decent amount if they are lightly cooked.
Making sure that you consume enough Vitamin D from your diet isn’t easy. Many studies show that only 20% of our vitamin D supply comes from the food that we eat. While your body can create the vitamin from exposure to the sun, even that is not often enough. If you think that you may have a vitamin d deficiency, schedule a screening by calling us today.
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