Vitamin D is one of the most essential vitamins that are required by the body. This vitamin helps in the control of cell growth, bone development, proper functioning of the immune system and absorption of calcium. Getting enough Vitamin D is really important because a deficiency can cause diseases such as rickets, weak immune system, poor hair growth, increased risk of cancer and weak muscles.
Because it is oil soluble, you can get this vitamin by consuming a number of foods that are rich in Vitamin D. When you make a trip to the supermarket, you will find many foods that have been fortified with Vitamin D, but there are also some foods which are a natural source of the vitamin. In this post, we will take a look at how to get Vitamin D naturally.
It is not surprising to see that dried shiitake mushrooms are a good source of vitamin D. When mushrooms are left to dry naturally in the sun, they absorb a lot of sunlight and this could be one of the main reasons shiitake mushrooms are rich in vitamin D. If you plan to buy dried mushrooms, ensure that they have been naturally dried in the sun and not by any artificial means.
One of the best foods that are rich in vitamin D are sardines. A can of sardines can help you meet 70 percent of your daily vitamin D needs.
There are so many different types of fish that can provide vitamin D naturally. Catfish feeds on planktons which create vitamin D from the sun and this makes catfish another natural source of vitamin D. Fresh tuna is not only healthy and nutritious, but they can also help you meet 50 percent of your daily vitamin D needs. Herring is another fish that is rich in vitamin D because they feed on planktons. Mackerel is perhaps the best fatty fish for getting vitamin D naturally because a 3 ½ ounce portion can provide as much as 90 percent of your recommended daily amount.
Farm fresh eggs are also good when it comes to getting Vitamin D naturally. One egg a day can provide about 10 percent of your recommended daily amount.
High amounts of vitamin D can be found in caviar. Patients who are recovering from surgeries or chemotherapy are mostly recommended to include caviar in their diet. While caviar is a good source of vitamin D, it also helps increase hemoglobin levels in the body, improves eye health, skin health and reduces risk of cancer. However, you must ensure that the caviar that you are eating comes from wild caught fish.
The easiest and the cheapest way of getting this vitamin is the sun. Spending time in the sun can help you get Vitamin D naturally. But, exposure to sunlight increases risk of skin cancer and this is the reason, this method of getting Vitamin D is not officially recommended. Instead of spending hours in the hot sun, you can spend about 30 minutes without sunscreen and it will do the trick.