Vitamin D is popularly nicknamed the sunshine vitamin because it is naturally produced by the body when the skin is directly exposed to sunlight. Its unique nature makes it one-of-a-kind among vitamins – you can synthesize it in your skin as well as absorb it from food items or supplements. If you avoid the sun, follow a strict vegan diet or suffer from milk allergies, you might be at a serious risk of vitamin D deficiency.
The food you consumehas an effecton your bones. Learningabout food items that are rich in vitamin D and calcium is essential for your bone and overall health. Apart from sunlight, vitamin D occurs naturally in a few food items- including egg yolks, fishes like salmon and cod, fish liver oil- and in fortified grains and dairy products. Supplementsmay also give you your daily dose of vitamin D. However, it’s best to consult your doctor prior to taking supplements.
Vitamin D assists the body in using calcium from the food, thus making it essential for strong bones. Conventionally, vitamin D deficiency has been linked with rickets, a bone disorder in which the bone tissue doesn’t properly mineralizewhich leads to bone softening and eventually results in multiple fractures and bone deformity. New researches are emerging that reveal the importance of vitamin D in protecting against a host of other health problems as well.
We get most of our vitamin D from sunlight on our skin. But, if you are out in the sun for more than 15 minutes, pop on a sunscreen after 15 minutes of exposure to avoid getting sun burnt.
Vitamin D is also found in certain amounts in number of foods. If you intake Vitamin D in a balanced diet with plenty of dairy, vegetables and fruits, you should get enough of nutrients you need every day. Certain good food sources to get vitamin D are:
Certain oily fish, such as salmon, tuna, mackerel, cod and sardines
- Egg yolks
- Fortified fat spreads
- Fortified breakfast cereals
- Fortified orange juice
- Powdered milk
- Soy products
So, make sure you eat a balanced diet, which includes food items augmented with vitamin D and that healthy dose of sunshine to stay on your prime always!