• Gift Muskan
  • Share
  • Honor Muskan
4 20 4
Muskan
Muskan
· 23 Oct 2021
Following

Vitamin D fruits and vegetables

Also known as the sunshine vitamin, vitamin D is a fat-soluble, calcium-absorbing vitamin that is important for our body. Vitamin D is generally produced automatically in our bodies when we are exposed to the sun. However, the increasing lack of sun exposure by people has driven them to even take supplements. Lack of vitamin D can lead to fatigue, regular body aches, muscle cramps, and even stress fractures. If these symptoms occur, it should be understood that one of the reasons might be low consumption of vitamin D.

While spending a good amount of time in the sun is sufficient to get the minimum dose of vitamin D, eating vitamin D-rich foods are equally important. Also, in our increasingly busy lives when we don’t have time to get exposed to the sun, vitamin D fruits and vegetables are necessary to give vitamin D absorption a boost.

Some of the vitamin D fruits and vegetables are-

•    Mushrooms
•    Spinach
•    Kale
•    Soybeans
•    White beans
•    Okra
•    Oranges or orange juice

How to consume vitamin D-

A combination of sunlight, supplements, and vitamin D fruits and vegetables are required to maintain minimum consumption. Eating fatty fish, fortified food, and other sources can also be beneficial. For absorption through sunlight, it is recommended to be exposed to the midday sun for about half an hour.

Minimum consumption-

For adults, a minimum of 600 IU or 15 mcg is necessary to maintain bone integrity and protect against diseases. This minimum amount can be reached through sunlight or taking vitamin D from fruits and vegetables. As adults above a certain age have lower nutrient and absorption capability and brittle bones, they should at least consume 20 mcg or 800 IU of vitamin D.

Deficiency-

Without vitamin D, the body can’t absorb important nutrients like calcium and phosphorus which are necessary for the well-being of bones. For normal growth of bones, reduce the risk of fragility, boost immune systems, have good oral health, it is required to consume vitamin D from different natural sources and even supplements if required. Not having enough vitamin D can lead to having soft, fragile, and weak bones.

Health benefits of consumption-

Increases immune system functionality-

Vitamin D is well known for its disease prevention benefits. A deficiency in vitamin D can lead to osteomalacia, osteoarthritis, or osteoporosis. However, it reduces the risk of multiple sclerosis that attacks the central nervous system. It also decreases the risk of cardiovascular diseases. It does so by reducing blood pressure, decreasing PTH hormones, and bettering glycemic control. It is also associated with reducing the risk of flu and acute respiratory infections.

Reduces depression-

Vitamin D has been linked to reducing depression and increasing brain function. It was found that people with high vitamin D levels had a healthier brain and had a lesser risk of depression. While depression and mental health is based on many factors, vitamin D receptors are found in areas of the brain associated with depression. Vitamin D also lowers fatigue and anxiety which is often linked to the symptoms of depression.

Weight loss-

It is often advised that taking vitamin D supplements can lower unnecessary cravings and excess appetite. Having an extra source of vitamin D apart from the sun or fruits and vegetables, through supplements can help in overall weight loss.

Thus, it is important to have a regular intake of vitamin D for maintaining the health of bones and reducing disease risks. Many resources from which vitamin D can be taken have been mentioned. However, even vitamin D has to be taken within a limit. An excess of vitamin D can lead to hypervitaminosis D or elevated levels of calcium. Having plenty and a variety of foods can ensure your calcium and vitamin D intake.

#vitaminD #calcium #sunshine #fitness #tanning #wellness #omega #bonehealth #lifestyle #immunesystem

  • Comments (4)
Jashndhillow17
Very interested
Reply
sonampanwar789
Nicely written
Reply
Aditya Tyagi
Thanks for sharing ❤️
Reply
rahul.cit99
informative
Reply

Here are your recommended items...

Here are your milestones...