Latest news with #VitaminD.
India Today
4 days ago
- Health
- India Today
Fuel Your Body with These Top Vitamin D-Rich Foods
Fuel Your Body with These Top Vitamin D-Rich Foods BY: Kashmik Singh Chouhan Your best free source of Vitamin D is early morning sunlight. Expose your face, arms, and legs for 15–20 minutes daily without sunscreen. It triggers Vitamin D synthesis through the skin and supports mood, immunity, and bone strength. Sunlight (Natural Synthesis) Fatty fish like salmon, mackerel, and tuna are rich in Vitamin D3 and omega-3s. A 100g serving of salmon can provide over 50% of your daily Vitamin D needs. Grill, bake, or toss into salads for a nutritious boost. Fatty Fish Egg yolks are one of the easiest whole-food sources of Vitamin D. One large yolk provides around 5%–10% of your daily requirement. Include boiled or sunny-side-up eggs in breakfast for a nutrient-packed start. Egg Yolks Cow's milk and fortified plant-based milks (like soy, almond, and oat milk) often have added Vitamin D2 or D3. Check the label and choose unsweetened options. Perfect for smoothies, cereals, or coffee. Fortified Milk & Plant-Based Alternatives Some spreads and butters are fortified with Vitamin D to aid absorption of calcium. Use them in moderation on whole grain toast or in cooking to sneak in daily requirements. Fortified Butter & Margarine Certain types of processed cheese and paneer are now fortified with Vitamin D, especially in India. Check for brands with added nutrients. Add them to parathas, salads, or toast. Fortified Cheese & Paneer Mushrooms like maitake and UV-exposed button mushrooms are the only vegan natural source of Vitamin D. They synthesize D2 when exposed to sunlight. Add to stir-fries, soups, or sautés. Mushrooms (Exposed to UV Light) Many ready-to-eat cereals are fortified with Vitamin D, especially those aimed at kids and women. Choose whole grain, low-sugar options and pair with fortified milk for a double boost. Fortified Breakfast Cereals A traditional yet powerful source, cod liver oil provides a mega dose of Vitamin D and A. One teaspoon meets nearly 100% of daily Vitamin D needs. Best taken under guidance, especially for kids or pregnant women. Cod Liver Oil (Supplemental) If you're low on sun exposure or have medical deficiencies, supplements (D2 or D3) are effective. Always consult a doctor for dosage. Best taken with meals for better absorption. Vitamin D Supplements (When Deficient)
Time of India
10-05-2025
- Health
- Time of India
Can standing in the sun for 10 minutes give better quality vitamin D than pills?
We all know how important Vitamin D is for our overall health. Right from our bones to our immune system, Vitamin D is one of the most crucial compounds needed for our body. Strangely, even in a tropical country like ours that gets ample sunshine, we are still quite deficient in Vitamin D, due to limited sun exposure, constant air conditioning (which blocks out natural light), and indoor activities. However, when it comes to Vitamin D, is sunlight (which also causes sun damage) better than supplements? Let's explore how sunlight and supplements compare, and whether 10 minutes in the sun can give you better vitamin D than pills. Basics first Not many know that the sun directly does not give you Vitamin D. When your skin is exposed to sunlight, specifically UVB rays, it makes vitamin D naturally. For this, the skin uses a cholesterol-related substance and turns it into vitamin D3, which then becomes active in your body after processing in the liver and kidneys. Operation Sindoor 'Pakistan army moving its troops in forward areas': Key takeaways from govt briefing 'Pak used drones, long-range weapons, jets to attack India's military sites' 'Attempted malicious misinformation campaign': Govt calls out Pakistan's propaganda This natural process is the main way humans have gotten vitamin D for thousands of years. Is 10 minute of sunlight enough? This question has no straight answer. The amount of vitamin D your skin makes depends on many things - time of day, skin color, where you live, and how much skin is exposed. Sunlight is strongest between 10 a.m. and 4 p.m., so short exposure during these hours helps produce vitamin D. (with sunscreen on your face) On the other hand, 10 minutes might be enough for some people but not for others. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Invest $200 in Amazon without buying stocks to earn a second salary Marketsall Sign Up Undo For example, people with darker skin need more sun exposure to make the same amount of vitamin D as lighter-skinned people. How do supplements compare? Vitamin D pills, usually vitamin D3, are an easy way to increase vitamin D levels. Studies show that supplements can raise vitamin D level quickly and effectively than sun exposure alone, especially if sun exposure is limited or inconsistent. Sunlight or Pills? Both sunlight and supplements effectively increase vitamin D, but they work differently. Sunlight provides vitamin D naturally and may have additional health benefits beyond vitamin D production, such as improving mood and immune function. However, relying only on sunlight is generally not recommended because of weather, (cold, grey, rainy etc), location, skin type, and risk of skin damage. Supplements are a reliable way to maintain vitamin D levels, especially in winter, or for people who spend most time indoors. Doctors recommend using sunscreen to protect against skin cancer, which can reduce vitamin D production (but not eradicate it completely) So, supplements help fill the gap when sun exposure is not enough or safe. Balance Is Key Standing in the sun for 10 minutes can help your body make vitamin D, but it might not always be enough, depending on your skin and environment. Vitamin D supplements are a safe and effective way to boost your levels, especially if you cannot get regular sun exposure. However, before starting a supplement, consult your doctor first. Get the latest lifestyle updates on Times of India, along with Mother's Day wishes , messages , and quotes !
News18
10-05-2025
- Health
- News18
9 Vitamin D Superfoods That We Can Have In Our Daily Lives
Last Updated: Here are some excellent supplements of Vitamin D that we can consume in our daily lives for major immune health, bone density and other significant benefits. When we think of Vitamin D, it's the regular exposure to sunlight that instantly comes our mind. But do you know our body also responds excellently to certain superfoods that are packed with the fat-soluble vitamin and have an array of important benefits? Vitamin D production is critical for regulating the absorption of calcium and phosphorus inside our bodies, apart from boosting our immune system and helping our bones grow. It helps resist multiple diseases. Here are the nine special foods that can be a great source of Vitamin D. Salmon Salmon consumption can help produce Vitamin D and provide several benefits to our bone health, immune system and overall functioning of our bodies. Only 100 grams of cooked Salmon can give us 526 IU, which is beyond 65% of our daily Vitamin D requirement. Salmon is also rich in protein and omega-3s. Overall, Salmon boosts our calcium and phosphorus consumption and helps prevent various diseases. Trout Having a rich nutritional profile, trout has several major health benefits. It is a bigger source of Vitamin D than salmon, providing protein, omega-3 fatty acids and various vitamins and minerals to our bodies. This freshwater fish is packed with healthy fats and B Vitamins and can give us 540 IU per 3.5 oz. Cod Liver Oil can be another great supplement for Vitamin D production. Full of benefits for our immune health, just a tablespoon of cod liver oil can give us around 450-1,360 IU of Vitamin D. It is also rich in Vitamin A and omega-3s, which could be a game changer for bone strength and to tackle other growth challenges. UV-exposed mushrooms are the only major plant-based source of Vitamin D. Considered an ideal choice of Vitamin D production for vegetarians and vegans, these mushrooms can act as a significant immunity booster as their UV-exposed varieties are touted to deliver 450 IU per 3.5 oz. The cow milk is packed with beneficial nutrients by itself but when fortified with Vitamin D, it can be a long lasting solution for immunity-based challenges and other bone density issues faced today. Rich in calcium and protein, a cup of fortified cow milk can offer you 100 to 150 IU. Fortified Plant-Based Milks Cow milk may not be a fit for vegans and lactose-intolerant individuals to fulfil their Vitamin D needs, but plant-based milks such as almond, soy and oat milks can be a great supplement. One cup of a fortified plant-based milk can provide you with 100-144 IU of Vitamin D, aiding the prevention of various diseases by recharging your immune health. Fortified Orange Juice Packed with Vitamin C and anti-oxidants apart from other skin-care boosts, the Orange juice, when fortified, can also be a remarkable source of Vitamin D for regular users, providing 137 IU per glass of consumption. Extremely refreshing, the Orange juice revitalises our immune health and helps us avoid major health challenges over time. Egg Yolks Egg yolks containing choline and healthy fats are great for our brain health and can also be a rich source of Vitamin D. Each yolk of an egg is considered to have 37 IU of Vitamin D, with the levels expected to be higher in pasture-raised or enriched eggs. Consumption of egg yolks can also fulfil our protein and calcium needs. Fortified Breakfast Cereals Cereals, if fortified with Vitamin D, can be a perfect breakfast dish to support our immune health and bone density before going ahead with our busy lives. Pairing a fortified breakfast cereal with fortified milk can deliver 100 IU of Vitamin D per serving, which makes it a fantastic supplement. First Published: May 10, 2025, 10:24 IST
First Post
06-05-2025
- Health
- First Post
Stay sunny inside out: 10 foods rich in vitamin D
Salmon Fatty fish like salmon are one of the best natural sources of Vitamin D. Just one serving can provide your daily requirement along with omega-3s for heart and brain health.
Wales Online
24-04-2025
- Health
- Wales Online
Runners using new supplements before marathon
Runners are using new types of food and supplements to prepare for marathons, according to the latest data. New data from Ocado found that, whilst carb-loading is still deemed an essential, alternative supplements and functional foods are gaining huge popularity. Shoppers stocking up ahead of marathons now buy Vitamin C supplements, protein powders, high protein foods like cottage cheese and Vitamin D. Search data from Ocado also shows that functional mushroom products like Lion's Mane tea grow in popularity ahead of the London Marathon. In the three weeks before last year's race, searches for Lion's Mane on Ocado jumped by 400%, while interest in mushroom powder and mushroom tea rose by 83% and 27% respectively. Beetroot juice is another trending product believed to have performance enhancing benefits, and has been a firm favourite of footballers ever since Leicester City attributed their Premier League win to the juice back in 2016. Searches for the drink increased by 56% on ahead of the marathon in April 2023. Supplements like creatine and protein powder are also on the rise, with over one in five choosing to incorporate creatine into their regimes. The most popular recovery methods include ice baths, compression garments and cryotherapy, whilst heat therapy, percussion massagers, electric muscle stimulation and hydrotherapy are increasingly being used. Blanca Spencer Moreno, Healthy Lifestyles Buyer at Ocado Retail said: 'It's clear that, for many, peak exercise performance is no longer just about carb-loading and simple rest and we're seeing Ocado shoppers increasingly look to specific supplements and functional foods to aid their training programmes.' Most popular supplements/functional foods used:
