Vitamin D is essential for many functions as far as your overall health is concerned. This vitamin plays a role in the regulation and absorption of calcium in the body, which helps your bones, muscles, hair and teeth stay healthy. It also helps boost your immunity. The problem is that it is usually obtained via sunlight, which is abundant in outdoor settings. For many people who have holed themselves up in their homes for months in fear of getting infected, going outdoors is something that they are scared to do because the coronavirus is still out there. This puts them in danger of deficiency of the “sunshine vitamin,” leading to various long-term health problems — among them is loss of bone density, which can contribute to osteoporosis and broken bones (fractures), according to Medline Plus.
Fortunately, there is another way to get the vitamin D you need without having to go out needlessly. That is in the form of good nutrition. Foods rich in vitamin D ensure that you get enough of the vitamin without the need to go outside. India’s NDTV shared some of them to keep you strong and healthy amid the COVID-19 outbreak:
Dairy Products and Nondairy Alternatives
Dairy products such as milk, yogurt, buttermilk and cheese are great sources of the “sunshine vitamin,” so make these foods an essential part of your daily diet.
Cheese, in particular, is among the top vitamin D-rich foods. Of all types of cheese, Ricotta cheese provides the highest amount of vitamin D.
If you are lactose intolerant, practice vegan/vegetarian diets or are simply searching for nondairy alternatives, then soy milk is a great choice. In addition to containing the same amount of protein as regular cow’s milk, it boasts high levels of vitamin D, vitamin C and iron.
Eggs also give you the vitamin D you need every day, especially when eaten together with their yolk, where all of the vitamin is stored.
Fish, particularly fatty fish such as salmon, tuna and mackerel, is also a great, worthwhile source of vitamin D for your body. In addition, it also provides calcium, omega-3 fatty acids and other important nutrients.
Compared to less oily fish, oily or fatty ones are packed with more of the nutrient.
Low in fat and high in nutrients, mushrooms provide good amounts of vitamin D as well. This nutritious vegetable is versatile. It can be cooked on pasta, pizza, stir-fried veggies, fried rice, sandwiches, omelettes and other dishes.
If you want to increase your vitamin D levels, include mushrooms in your diet four times a week. For added benefits, these can be sun-dried prior to consumption since mushrooms naturally produce vitamin D when exposed to sunlight.
When consumed, whole wheat, barley, oats and other varieties of whole grains give you the vitamin D your body needs every day.
Nuts such as walnut and peanuts also give you the vitamin D you need outside of sunlight. Only a handful of these are enough to keep you strong and healthy every day.
Author: Joshua Tresvalles