Foods Rich in Vitamin D

The people suffering from Vitamin D deficiency must consume regular sunlight and eat foods rich in the D-Vitamin. Here is the list of seven foods which are rich in Vitamin D. You can get these foods easily from the market.

Mushrooms

If you are a vegan and want to intake Vitamin D from plants or herbal sources, then you can consume mushrooms. The commercial mushrooms are rich in Vitamin D2, but not D3. The Vitamin D3 is needed to break cholesterol into soluble fats in the human body. For better results, you can grow wild mushrooms at home as they contain a very high amount of Vitamin D2 which is around 2300 IU per 100 grams.

Egg Yolk

If you are an eggetarian, then you can have enough of Vitamin D from the egg yolk. As you know, the eggs are rich in protein and other nutrients and also have a high amount of Vitamin D. You can have 30 IU of Vitamin D from each yolk of an egg. Moreover, the chicken and eggs fed with Vitamin D in poultry firms have higher levels of the Vitamin D which almost goes up to 6000 IU.

Shrimp

Shrimps are heaven for most of them who like seafood. Moreover, they contain very less amount of fat and cholesterol. It contains a really high level of Vitamin D and you can intake almost 152 IU of the Vitamin D per serving. It is really beneficial for your bones and body health on an overall basis.

Oysters

If you want to intake Vitamin D in a delicious manner go for oysters. These are clam type sea creatures which mostly live in the salted waters across the globe. They are low in calories but have high nutritive value. It might surprise you that only 100 grams of oysters can give you 320 IU of this vitamin and that too with an only calorie intake of 68 units.

Salmon

Seafood lovers cannot resist salmons normally, though there are exceptions. But if you are a fish and seafood lover especially Salmons, you are already full of Vitamin D. If you consume this fish on a regular basis, you will never have Vitamin D deficiency as it contains 988 IU of Vitamin D. If it is wild salmon then you can get up to 250 IU.

Cow’s Milk

If you consume milk, you get enough supply of Calcium, Vitamin D, Phosphorus and other nutrients. A cup of 250 ml of pure cow’s milk contains near about 150 IU of this vitamin.

Orange Juice

Oranges are almost everyone’s favorite and every 237 ml of the orange juice can provide you 142 IU of Vitamin D. It is almost 35% of the daily required an intake of this vitamin. Including orange juice in your daily diet can surely help you to maintain a good bone density.

11 Vitamin D Deficiency Symptoms

Vitamin D deficiency leads to glucose intolerance and in rare cases multiple sclerosis. It is necessary to consume foods rich in Vitamin D if you start noticing the symptoms. But most times, we are so busy with our lives that we just tend to ignore Vitamin D deficiency symptoms. So here we have compiled a list of 11 major Vitamin D deficiency syndrome which will occur if your body had a deficiency of Vitamin D.

Often getting Sick or Infected

Vitamin D improves the immunity system of your body, hence helping your system to fight off harmful viruses and bacteria. But if your body is going through this Vitamin D deficiency symptom, then your immune system will become weak and you will get sick or infected more often.

Always feeling Tiredness and Fatigue

There can be many reasons for fatigue and tiredness. Normally, your body will feel tired after it does some work. But if the tiredness persists, then it can be Vitamin D deficiency fatigue. Often people ignore this fact, but one should keep this in mind and increase their Vitamin D intake.

Having pain in Bones

Since Vitamin D helps your body in the consumption of calcium, it thereby improves your bone health. But if you have a deficiency of Vitamin D in your body, then calcium will not get properly absorbed, and hence your bone health may suffer, making you feel pain the bones.

Going through Depression

In the latest study, it has been discovered by the researchers that a deficiency of Vitamin D can increase depression levels, especially in adults. In the research, most people who were going through Vitamin D deficiency depression were found to have a deficiency of Vitamin D in their body. Also, supplementing Vitamin D to these people considerably improved their mood.

Hair Loss

Although hair loss has been associated with increased stress levels, if the hair loss is severe, then it will certainly be due to a disease or nutrient deficiency. The most probable cause is the deficiency of Vitamin D. Especially for women, excessive hair loss can be directly related to Vitamin D deficiency hair loss, as this is one of the common Vitamin D deficiency symptoms in women.

Pain in Muscles

Muscle Pain can be due to a lot of reasons and it is really difficult to pinpoint an actual cause for it without having some tests. But in a research, it has been found that 71% of people who go through muscle pain have a deficiency of Vitamin D in their bodies. Also, supplementing it improved their condition. Hence, muscle pain can be a signal of Vitamin D deficiency. Also, this is one of the common Vitamin D deficiency symptoms in men.

Bone Loss

If you are wondering can Vitamin D deficiency cause joint pain and swelling, then the answer is yes. Vitamin D plays a huge role in bone metabolism and maintains bone health. Many older people who think they are struggling with bone loss i.e. a decrease in their bone mineral density then it is due to a deficiency of Calcium in their bodies. But in most cases, it is because of calcium not being properly absorbed due to Vitamin D  deficiency.

Slow/Impaired Wound Healing

If your wounds take a lot of time to heal after injury or even a surgery, then it is one of the biggest symptoms of deficiency of Vitamin D in your bodies. Vitamin D releases compounds which heal skin and if it takes a lot of time, then clearly your body doesn’t have much of Vitamin D.

Muscle Twitching

If your muscles twitch more on regular basis and cause you a lot of pain, then it is also an indicator that you are Vitamin D deficient. Also known as fasciculations, the ionized calcium gets reduced in this due to Vitamin D deficiency and causes twitching of muscles regularly.

Cardiovascular Diseases

Though deficiency of Vitamin D in itself cannot cause cardiovascular diseases, the people suffering from such diseases have been found to be having low Vitamin D, which shows that such diseases are an indicator of low Vitamin D in your body.

Gut Trouble

This is one of the major Vitamin D deficiency symptoms. Vitamin D is a fat-soluble vitamin and if your gastrointestinal condition is bad and your ability to absorb food is weak, then you might have Vitamin D deficiency.