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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
22-05-2025
- Health
- Time of India
3 most common symptoms of Vitamin D deficiency that should never be ignored
Vitamin D is crucial for bone health, immunity, and energy levels. Deficiency, common worldwide especially with limited sun exposure, manifests as frequent illness, persistent fatigue, and unexplained bone or muscle pain. Recognizing these signs and consulting a doctor is vital to prevent serious health issues like osteoporosis and weakened immunity. Vitamin D , also known as the 'sunshine vitamin', is an essential nutrient that your body needs. It plays a vital role in keeping your bones, teeth, and muscles healthy. Vitamin D can be naturally obtained from sun exposure, and is also present in foods such as oily fish, red meat, liver, and egg yolks. As vitamin D has a crucial role in our overall health, a deficiency can lead to serious illnesses. Vitamin D deficiency is one of the most common nutritional deficiencies worldwide, and people who have very little or no sunshine exposure are at greater risk. Ignoring the signs of deficiency can lead to serious health issues, including osteoporosis, weakened immunity, and even heart disease. Here are three signs of vitamin D deficiency you should never ignore. What is vitamin D, and why is it important? Vitamin D is a fat-soluble nutrient that maintains healthy bones, supports immune function, and promotes overall well-being. It mainly exists in two forms: Vitamin D2 (ergocalciferol), derived from plant sources and fortified foods, and Vitamin D3 (cholecalciferol), produced in the body due to sun exposure, and it is also found in animal-based foods such as salmon, cod, and egg yolks. by Taboola by Taboola Sponsored Links Sponsored Links Promoted Links Promoted Links You May Like Giao dịch vàng với sàn môi giới tin cậy IC Markets Đăng ký Undo Vitamin D helps the body absorb calcium, promotes strong bones, and prevents conditions like osteoporosis. It also supports immune system function and potentially reduces the risk of infections and chronic diseases, such as autoimmune diseases and certain cancers. Vitamin D also plays a crucial role in influencing mood, cardiovascular health, and muscle function. Now let's take a look at the key signs of vitamin D deficiency. If you find yourselves rushing to the hospital every now and then, it might be a sign of vitamin D deficiency. It could indicate a compromised immune system, and it's a red flag for vitamin D deficiency. Vitamin D is critical for activating immune cells that fight off viruses and bacteria. Without enough vitamin D, the body becomes more susceptible to infections like colds, flu, or respiratory issues. Studies suggest that vitamin D deficiency is linked with respiratory tract infections , such as the common cold, bronchitis, and pneumonia. Feeling constantly tired, even after adequate rest, is a hallmark of vitamin D deficiency that's easy to overlook. You need to know that vitamin D plays a key role in energy production and muscle function. When levels are low, the body struggles to convert food into energy, leaving individuals sluggish. Many studies have linked low vitamin D with fatigue symptoms. This fatigue can manifest as difficulty concentrating, low motivation, or a general sense of being 'off.' Unlike normal tiredness, it doesn't always improve with sleep. If you're dragging through the day despite healthy habits, consider checking your vitamin D levels. Inside Diddy's Mansion: Arms, Adult Toys & Secrets EXPOSED in Federal Court as RAID Evidence DROPS Bone and muscle pain Aching bones and muscles are often dismissed as signs of aging or overexertion, but they can be an indication of vitamin D deficiency. This vitamin is vital for calcium absorption, which keeps bones strong and healthy. Low levels can lead to soft, brittle bones, increasing the risk of fractures or conditions like osteomalacia in adults. A 2018 review found that lower vitamin D levels were seen in people with arthritis, muscle pain, and chronic widespread pain. This pain can range from mild discomfort to debilitating soreness, impacting daily activities. If you notice persistent aches without a clear cause, a vitamin D deficiency might be to blame. Early intervention can prevent long-term damage to bones and muscles. If these signs persist, especially if you have very little or no sunshine exposure, it is important to talk to your doctor. One step to a healthier you—join Times Health+ Yoga and feel the change
