Include these vitamin D-rich foods in your diet for a healthy and strong body

“Our immune system requires essential vitamins and minerals to function properly and protect the body against disease and immune deficiency issues,” said Tanvee Tutlani, celebrity nutritionist, dietitian and corporate health educator, adding that vitamin D is one of those important micronutrients. necessary for the optimal functioning of the body. , normal immune function, and growth and development of bones and teeth.

“Vitamin D deficiency has been associated with diabetes, cardiovascular diseasesweight gain, autoimmune disorders, neuromuscular diseases, influenza, osteoporosis, Cancer, etc. Since vitamin D is produced naturally in the skin in response to sunlight, it is also known as the ‘sunshine vitamin’. However, certain foods can help ensure an adequate level of fat-soluble vitamin D in the body,” he said. indianexpress.com.

Mushrooms

Mushrooms they are one of the most potent non-animal sources of vitamin D2, D3 and D4. Like humans, fungi tend to synthesize vitamin D when exposed to ultraviolet light from the sun. Include mushrooms in your diet at least four times a week to meet the body’s vitamin D requirements.

Cow milk

Pasteurized cow’s milk generally contains vitamin D. However, the amount can vary from brand to brand. Most milk manufacturers voluntarily add the micronutrient during milk processing to make the product more nutritious. While milk doesn’t naturally have vitamin D, it is loaded with calcium. Therefore, the two nutrients work well together to strengthen bones with better calcium absorption. Drinking a glass of pasteurized milk every day can help prevent bone-related disorders and keep your body healthy.

Cheese

One of the most appreciated foods around the world, cheese contains a decent amount of vitamin D. Of all the types, ricotta and cheddar cheese are the richest sources. However, cheese is also packed with fat, so make sure you have the food in small amounts to maintain an optimal balance of nutrients. You can also opt for a reduced-fat version of cheese for maximum health benefits.

Ricotta and cheddar cheese are the richest sources of vitamin D. (Photo: Pixabay)

fortified yogurt

Yogurt is an easy and convenient snack that is not only great for gut health but also for your bones. Consumer fortified yogurt can help meet approximately 10-20% of daily vitamin D requirements. However, many varieties of yogurt contain high amounts of sugar, so check the Nutrition Facts label carefully.

Butter

Butter is not only full of antioxidants, minerals, fatty acids and zinc, but also vitamin D. A tablespoon of butter can fill approx. 11% of the daily intake of vitamin D. If you suffer from heart disorders, refrain from consuming butter.

cereal and oatmeal

Many brands of cereals and oatmeal add vitamin D in their product. A bowl of strongly fortified cereal can help prevent vitamin D deficiency and meet fiber requirements of the body as well.

Eggs

Eggs are considered the best source of vitamin D. Eating two eggs a day can meet 82% of the recommended daily intake of vitamin D. Be sure to eat the whole egg and not just the whites to keep your vitamin D levels on track. the diet. Body. Since eggs are also rich in nutrients that stimulate the immune system such as protein, zinc, selenium, increase immunity levels and keep the heart healthy.

Eggs are rich in nutrients that boost the immune system, such as protein, zinc, and selenium. (Photo: Pexels)

Salmon

One of the popular fatty fish, Salmon It is a great source of vitamin D and other important nutrients beneficial for bones and muscles. A 100g serving of salmon covers around 66% of your daily vitamin D needs.

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