Nowadays, many of us are Vitamin D deficit. In today’s indoor lifestyle where we did not get enough sunlight, nor can we take care of our diet due to our busy schedule. So, by adding some food in our diet, we can fulfill the daily requirement of Vitamin D in our body.
Before proceeding further on this topic, some questions that arise in our mind while thinking about Vitamin D are: Why do we require Vitamin D? How to know that we are having Vitamin D deficiency? Is the sun the only source from where we can get Vitamin D? Is there any correct time to get sunlight?
So, let’s have the answer to all the questions one by one.
Why Is Vitamin D Necessary For Our Body?
Vitamin D helps our body to absorb Calcium that’s why Vitamin D deficiency leads to loss of bone density. It can also contribute to fractures or Osteoporosis.
How To Know That The Person Is Vitamin D Deficit?
If you are facing the following symptoms, then there are chances that you are Vitamin D deficit:
- Mood swings
- Bone and Joint pain
- Muscle cramps(weakness)
Is Sun The Only Source Of Vitamin D?
Many of us think the sun is the only source from where we can get vitamin D. It is right again. If Yes, so do we get Vitamin D tablets made from the sunrays, If No, what are the other sources from where we can get Vitamin D.
Though it is not incorrect to say that sun rays are the primary source of vitamin D, there is a correct time when to take sunlight and when not to. We are aware of the cause of the damages due to sun rays to our skin and can cause skin cancer.
So What Is The Correct Time To Expose Yourself To The Sunlight?
The correct time to take sunlight is 1 hour after sunrise and 1 hour before sunset. If in your area sunrises at 6 am you can expose yourself to sunlight till 7 am and if evenings at 7 pm you can present to sunlight from 6 pm to 7 pm.
7 Other Source Of Vitamin D
Apart from the sunrays, the seven other food sources of Vitamin D are
1. Cow’s milk
The primary nutrients we get from cow’s milk are Phosphorus, riboflavin, and vitamin D. It usually contains about 115-128 IU (International Unit) per cup (237ml).
In summers, we can get Vitamin D by having curd in our diet. Try to make homemade curd instead of preservatives one from the market.
It contains Vitamin C as well as Vitamin D in sufficient quantity. It usually contains up to 100 IU per cup (237ml).
Porridge, as well as oatmeal, are fortified with Vitamin D.one cup (156 grams)of these can provide 108-272 IU of Vitamin D.
5. Egg yolk
Though most of the protein is found in egg white egg yolk also contains Vitamin, Mineral, and Fat. Though, the level of Vitamin D in egg yolk depends upon the Vitamin D content of chicken feed and on the sun exposure. But, one egg yolk contains about 37 IU of Vitamin D.
6. Fatty Fish
If you are a non-vegetarian as well as a fish lover, then there is a piece of good news for you apart from having Calcium and protein. You also get Vitamin D in a significant portion.
The only good plant source of Vitamin D is Mushroom. Wild mushrooms or mushrooms treated with UV light can provide 130-450 IU of Vitamin D2 per 100 grams.
The recommended daily value of Vitamin D per day is between 600 IU-800 IU (i.e., 20mcg-25 mcg). One should always consult a doctor before having these in large quantities as an excess of Vitamin D may also have side effects.