सबसे ज्यादा विटामिन डी किसमे होता है (No Medicines) Vitamin D foods | Vitamin D3

सबसे ज्यादा विटामिन डी किसमे होता है no medicines vitamin d foods vitamin d3
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7 Nutritious Foods That Are High in Vitamin D
Foods, including certain fish, egg yolks, and more, contain vitamin D. Changing your diet may help reduce or prevent vitamin D deficiency.
Interest in vitamin D and its role in our overall health journey is growing.
We know that vitamin D affects many bodily functions, including bone health. Research also suggests that low vitamin D levels may be a risk factor for autoimmune diseases
Many people don’t get enough vitamin D. It’s hard to know how many people are deficient because experts are still debating about what target levels should be
Research suggests that about 24% of people in the United States are vitamin D deficient. Other areas of the world may have higher rates of deficiency. It’s estimated that in Europe, about 40% of the population has vitamin D deficiency
Our bodies produce vitamin D when exposed to sunlight. There are a few reasons why it’s hard to get enough vitamin D this way.
To reduce the risk of skin cancer, it’s smart to cover up, wear sunscreen, and avoid being outside during peak sun hours. And depending on where you live in the world, it may just not be possible to have enough year-round sun exposure.
That’s why getting vitamin D from food or supplements is best.
Daily recommended dose of vitamin D
The daily value (DV) for vitamin D is 800 IU (20 mcg). The vitamin D content is listed as a percentage of the DV on the nutrition facts label on food packages. This tells you what amount of your daily vitamin D requirement the food will provide
It’s best to get vitamin D from food or supplements.
Whether you need a vitamin D supplement in addition to food and sun exposure is a question to ask your doctor. They can also help you find out if you are deficient.
Here are 7 healthy foods that are high in vitamin D.
1. Salmon
Salmon is a popular fatty fish and a great source of vitamin D.
Wild salmon typically contains more vitamin D than farmed salmon, but both are good sources of vitamin D. In a 3.5-ounce (100-gram) serving, farmed salmon contains around 66% of the DV and wild salmon can contain up to 160% of the DV.
2. Herring and sardines
Herring contains 214 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring, sardines, and other fatty fish, such as halibut and mackerel, are also good sources.
3. Cod liver oil
Cod liver oil contains 450 IU of vitamin D per teaspoon (4.9 mL), or 56% of the DV. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.
4. Canned tuna
Canned tuna contains 269 IU of vitamin D per serving. Choose light tuna and eat no more than one serving per week to prevent methylmercury buildup.
5. Egg yolks
Eggs from commercially raised hens contain about 37 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin D enriched feed contain much higher levels.
6. Mushrooms
Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.
7. Vitamin D fortified foods
Foods such as cow’s milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D. You will need to check the labels to find out the vitamin D content as it can vary widely. If the product is not fortified, it won’t be a source of vitamin D.
Vitamin D and calcium
Your body needs vitamin D to absorb calcium. This makes getting enough of both vitamin D and calcium crucial to maintaining bone health and preventing osteoporosis.
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