Many people nowadays don’t spend enough time out in the sun. This leads to the health trouble as your body is not able to absorb Vitamin D that you commonly absorb from the sun.
The alternative means to this is adequate intake of Vitamin D rich foods.
A healthy and a well balance diet will ensure that you get appropriate amounts of the goodness of Vitamin D and retain a fit lifestyle.
Vitamin D is essential for bone health. Recent research suggests it may have other benefits, too, such as protecting against colds and fighting depression.
Vitamin D helps your body absorb calcium for the sake of healthy bones and teeth. If you are concerned that you are not getting enough vitamin D, speak to your doctor, health advisor, or ask to be seen by a dietitian.
Some of the foods rich in supplying the appropriate amounts of Vitamin D are:
- Fatty fish, like tuna, trout, mackerel, and salmon.
Sardines contain over 40% of the daily value, and tuna contains up to 25% of Vitamin D.
- Foods fortified with vitamin D like margarine, infant formula milk, yogurt and other dairy products, orange juice, soy milk, and cereals.
- Beef liver.
- Egg yolks.
- Cod liver oil also contains abundant amounts of Vitamin D. (consuming this should be avoided during pregnancy)
Eggs from pasture-raised hens are a good source of dietary vitamin D, with about 10% of the DV per egg. The vitamin D is specifically concentrated in the yolk.
Some mushroom species, including shiitake, contain as much as 5% of the DV.
Risk of Dietary Deficiency
Now when the question arises with what happens when you have low levels of Vitamin D, especially in babies, which are born subsequently with low levels of Vitamin D or do not receive sufficient amounts from the breast milk, it can result in the disastrous consequences like developing Fits or Rickets.
Developing Rickets is not confined to the babies/infants only. There are chances that the older children might also contract the disease which can lead to the permanent deformities of the bone, weak muscles and reduced growth.
Even adults, who don’t get enough Vitamin D have a very good chances of developing Osteomalacia, incidents of bone pain, muscle weakness, and an increased risk of contracting colorectal cancer in men and breast cancer in women. This leads to various complications like softer bones as the minerals necessary for their development cannot reach the bones for their further development.
Carbonated drinks in large doses are responsible for causing irritability, tension, restlessness, malaise, high blood pressure, insomnia, disturbances in the gastrointestinal tract, excessive urination, irregular heartbeats along with the other complications
Refined sugar lacks natural minerals which are present in the sugar beet or cane. In addition, it also might lead to the leaching of precious vitamins and minerals from our body, eventually affecting body organs.Though sugar in some form is naturally present in many foods, by itself, it contains no nutrients, no protein, no healthy fats, and no enzymes.
Food dyes are one of the most widely used and dangerous additives. European Union has recently placed regulations on proper labelling of food dyes to inform consumers of the related health risks.
Processed foods are often loaded with added sugar or its evil twin, High Fructose Corn Syrup, which is harmful, as it can have devastating effects on the metabolism. Processed foods contain all sorts of artificial ingredients, many people can literally become addicted to processed junk foods; processed foods are often high in refined carbohydrates, and most processed foods are low in nutrients and fibres.
With most of the nutrients we discuss here at the World’s Healthiest Foods, it is very easy for us to construct a daily diet that easily meets your daily needs
Relationship with Other Nutrients-
As described above, vitamin D and calcium are very closely related in activity. Deficiency of either can lead to impaired bone formation, and deficiency of both is a common public health problem due to the amount of processed and unhealthy foods in the diet.
As the consequences of lack of Vitamin D and intake of other futile foods stuff are describes above, there is an even reason to believe that vitamin D in the absence of adequate calcium could cause you to lose bone by increasing the rate of bone loss.