Vitamins are crucial for our bodies and health. Vitamin D is considered one of the most essential vitamins for our body. In fact, in the Mediterranean area, it is common to have Vitamin D deficiency. Whether you have a deficiency or are looking to get to know this vitamin even more and improve your health, this article is for you. The following are the benefits of Vitamin D and the best foods in which you can find it.
The benefits of Vitamin D:
1. Fights diseases
Vitamin D helps your body keep diseases away. It can reduce risks of sclerosis and decrease any chance of having heart diseases. Furthermore, it can make you less prone to developing flu.
2. Reduces depression
To reduce depression and regulate moods, Vitamin D is essential natural medicine. A psychological study found that people with depression who were treated with vitamin D supplements were able to experience improved symptoms.
3. Boosts weight loss
If you are trying to lose weight, then adding Vitamin D to your diet can help you achieve that goal. In fact, the added calcium and vitamin D can have an appetite-suppressing effect on your body.
These foods are high in Vitamin D:
Salmon is one of the fish types with the highest Vitamin D level. In fact wild salmon can have around 1000 IU of vitamin D in one serving, this is almost 4 times more than the farmed salmon.
2. Herring and sardines
These fish are also rich in vitamin D. you can consume them smoked, canned, or even raw. The herring contains more than 200 IU of Vitamin D in a 100 grams serving. You can also consume similar fatty fish such as sardines, mackerel and halibut as a good source of Vitamin D.
3. Cod liver oil
This is a supplement that you can consume just in case you are not a big fan of fish. It has almost 500 IU of vitamin D in a teaspoon (around 5 ml) which makes up more than half of the daily recommended value. It is also high in other nutrients like omega-3 fatty acids and vitamin A.
4. Canned tuna
Back to the list of fish, canned tuna is a favorite between people who love a quick healthy dinner. It contains more than 250 IU of vitamin D in a serving. Make sure you chose the light tuna option instead, and consume no more than 170 grams every week to avoid methylmercury buildup.
Mushrooms are one of the few plants that are a good source of vitamin D. this veggie can synthesize vitamin D if exposed to UV light. Make sure that you choose wild mushrooms or ones exposed to UV light.
6. Fortified foods
These are natural sources of vitamin D and are good for vegetarian and non-vegetarian foods. These include different types of milk such as cow and soy, cereals, and oatmeal, as well as orange juice that can be fortified with vitamin D, containing up to 136 IU of vitamin D per serving.