Vitamin D3, the form of vitamin D that the body absorbs most efficiently, helps with calcium absorption, which is essential for maintaining strong bones and preventing diseases like osteoporosis.
If you’re deficient in vitamin D, you’re not alone: many people around the world struggle to get enough of this essential nutrient. Vitamin D plays an essential role in maintaining healthy bones and teeth by helping the body absorb calcium. Between its two forms, vitamin D3 is the most effective at increasing blood levels of vitamin D.
A deficiency can lead to weakened bones, increased risk of fractures, and other health problems. Fortunately, incorporating foods rich in vitamin D3 into your diet can bridge the gap and improve bone health naturally. Riya Desai, Senior Dietitian, Wockhardt Hospitals, Mira Road, spoke to India.com and shared foods with vitamin D3 that you can easily incorporate into your diet.
- Fatty fish: Did you know? Fatty fish, especially the meaty part of salmon, mackerel, and sardines, contains vitamin D3 and can be consumed to increase bone mineral density. It also improves overall immunity, heart health, and plays a role in skin health. However, don’t overdo it and eat in the amount recommended by the expert.
- Egg yolks: Try incorporating egg yolks into your diet and you’ll surely notice the difference. They contain a good amount of vitamin D3, which helps improve bone health and overall well-being. One yolk provides approximately 37 IU of vitamin D.
- Mushrooms: Mushrooms are an important plant source of vitamin D, especially when exposed to sunlight or ultraviolet (UV) light. Most mushrooms contain vitamin D2, which is effective at increasing blood levels of vitamin D, although it is not as potent as vitamin D3. Shiitake and maitake mushrooms, when exposed to UV light, can provide considerable amounts of vitamin D2.
- Cod Liver Oil: It is a rich source and provides high levels of Vitamin D. One tablespoon (15 g) contains approximately 1360 IU of Vitamin D. It supports bone health, boosts immunity and also improves heart health.
- Fortified foods: Did you know that many breakfast cereals are fortified with vitamin D3? Not only breakfast cereals, but also milk, cheese, and vegetable oils are fortified with vitamin D3. You should always check for the F+ mark, which is blue in color, and see if they are fortified. You should definitely choose those products over the ones that are not. So what are you waiting for? Take them and add them whenever possible!
It’s important to be vigilant when it comes to your health. Vitamin D3 is crucial for a healthy heart and blood vessels, and helps regulate insulin levels and mood swings. Additionally, taking vitamin D3 as advised by your doctor will also help control your weight. Furthermore, vitamin D is used to treat and prevent bone disorders (such as rickets and osteomalacia). Fortunately, there are several ways to get enough vitamin D. One of the safest ways is to include the foods mentioned in this article in your diet. So get started now!
