Vitamins play a very important role in nurturing the body and make it strong. Vitamin D is one such essential vitamin which is required in a very high amount in the body. The body requires Vitamin D majorly for the task of calcium absorption along with strengthening the immune system and the development of bones.
Less intake of Vitamin D can cause diseases like rickets which makes the immune system weak. Also, the risk of cancer increases due to the Vitamin D deficiency. It can also affect the growth of hair and sometimes the disease called as osteomalacia. Also, if you have taken more than the required amount of this vitamin, it can lead to the risk of stone in kidney or diseases related to heart because more of calcium is absorbed by the body with more intake of vitamin D.
Here is the list of top 10 foods that you must take in order to have a sufficient amount of vitamin D in your body. Have a look at them below:
#10. Cow’s milk
Milk of cow is very common and most of us add to our daily diets. It is having a rich constituent of phosphorus and calcium content within it.
The only plants that are the source of Vitamin are mushrooms. Whenever they are exposed to the ultraviolet light, mushrooms have the capability to synthesize vitamin D2 which helps in raising the level of blood.
With the rich content of Vitamin D, shrimp is a kind of shellfish. Unlike other seafood, there is no fat in shrimp. It also has omega 3 fatty acids within it but in low amount.
#7. Egg Yolk
Egg yolk has a high amount of fat, minerals, and the vitamins. Whole eggs are having Vitamin D content and are very good for health.
Oysters are very delicious in taste and are found in the salty water. They are very low in calories and are rich in nutrients. Along with Vitamin D, they also have a good amount of zinc, copper and vitamin B12.
#5. Canned Tuna
It is a light flavored food with a high amount of Vitamin-D and is lesser in price than fish. It also has a good amount of Vitamin K and niacin. It helps in body growth.
#4. Herring and Sardines
Herring is a very delicious fish that is eaten in the whole world and can be eaten in all the forms like raw, smoked etc. Sardines are also a form of herring and both of them have the very high amount of Vitamin D.
#3. Cod liver oil
Cod liver oil is one of the supplements that actually are a replacement for fish if you don’t like fish. It is a wonderful resource rich in Vitamin D.
These are freshwater fishes that produce Vitamin D with the help of sunlight. Consuming it can be very beneficial.
Last but not the least; salmon is highly rich in Vitamin D. It can be eaten raw, cooked or smoked.
These are the top 10 foods that can be eaten to get a good amount of Vitamin D in your body.