Vitamin D is crucial in promoting calcium absorption in the intestines and is essential for strengthening and healing bones. AA deficiency of vitamin D can lead to bone diseases such as rickets in children and osteomalacia in adults. These diseases weaken the bones, making them more fragile and susceptible to fractures.
While some foods and sunlight are natural sources of vitamin D, many people may need dietary supplements to meet the recommended levels.
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Fatty Fish
The National Institutes of Health suggests consuming various foods to meet your vitamin D needs. Vitamin D is an essential nutrient. It promotes bone health and helps calcium be absorbed. You can find the best sources of Vitamin D3 in fish, mushrooms, egg yolks, and fortified drinks like milk and orange.
These foods contain many omega-3 fatty acids essential for brain function and offer neuroprotection against certain conditions like Alzheimer’s disease. These foods are rich in omega-3 fatty acids, are essential for brain health, and can protect against conditions such as Alzheimer’s.
Omega-3 fatty acid intake has been associated with a reduced risk of heart disease and improved cognitive function. It also protects against rheumatoid arthritis. You can obtain EPA and DHA by eating fish or converting alpha-linolenic acids (ALA) in plants such as flaxseed into omega-3 fatty acids.
Eggs
Eggs are an excellent source of vitamin D. This is a complex vitamin compared to other sources. One medium-sized yolk can supply around 9% of your daily vitamin needs. They are also a great source of choline, creating cell membranes and neurotransmitters your brain needs. Choline deficiency may cause memory issues, mood swings, and difficulty controlling your muscles.
Eggs are also rich in carotenoids such as lutein and Zeaxanthin. These carotenoids reduce the risk of eye disorders like cataracts and age-related macular degeneration. Eggs contain more carotenoids than leafy greens, but their fat content allows your body to absorb these compounds better.
Mushrooms
Vitamin D is only found in egg yolks and fatty fish. Mushrooms are an excellent alternative to getting vitamin D, as they produce naturally when exposed to UV or sunlight. One cup of mushrooms can provide 50%-100% of the recommended vitamin D intake.
Mushrooms contain potassium, selenium, and other nutrients such as riboflavin and B vitamins. Two epidemiological studies have also shown that regular consumption of mushrooms can reduce the risk of dementia and mild cognitive impairment among older adults. Storing mushrooms can be tricky due to their delicate, hollow structure and high moisture content, especially morels, which bruise easily and spoil quickly. Don’t worry! Ensure your precious finds stay fresh for future culinary delights with this essential guide on How to Store Morel Mushrooms.
It’s important to know that commercially grown mushrooms don’t have enough vitamin D because they are grown under dark conditions and only exposed to UV light when harvested. Similarly, cooking mushrooms at high temperatures, like boiling or microwaving them, can cause their water-soluble vitamins to leak. Sautéing or steaming mushrooms with oil will help preserve their nutrients.
Cheese
Vitamin D is an essential nutrient for bone health and optimal immune function. Getting enough is vital because deficiency is linked to osteoporosis, depression, and other diseases.
The vitamin is naturally produced in the skin by exposure to sunlight. It is found in some foods, including fatty fish, eggs, dairy products (including fortified milk), mushrooms, and certain vegetables. A supplement may also help ensure you get enough vitamin D.
But Kennedy cautions that it’s best to rely on a well-balanced diet and avoid excessive dietary intake of this nutrient, which can lead to high calcium levels and hypercalcemia, a potentially life-threatening condition. If you do take supplements, be sure to work with your doctor to choose a responsible brand that won’t interfere with any medications you’re taking. (The FDA doesn’t regulate supplements the same way it does pharmaceuticals.)
