Subscribe to our Newsletter:
Healthy Diet Plans >>  Vitamin Diet >>  Vitamin D Foods

Vitamin D and its benefits

There are thirteen different vitamins that are required by the human body on a regular basis, so that it can function in the right way. One of the thirteen different essential vitamins is Vitamin D. There are several health benefits that have been associated with this Vitamin, such as regulating the levels of calcium and phosphorus in the blood. This is why people of all ages should get adequate amounts of this nutrient through various sources, including certain Vitamin D foods. Some of the other common health benefits of consuming Vitamin D foods are:

• Reduction of the inflammatory response, which in turn reduces the risks of several health conditions and diseases, ranging from obesity, to diabetes, to cancer.

• Lubrication and protection of teeth, hair and bones
• Preventing diseases like high blood pressure, heart conditions, cancers, diabetes and osteoporosis
• Regulation of healthy cell activity as well as cellular growth
• Strengthening the bones, which reduces the possibility of osteoarthritis and osteoporosis

Vitamin D sources

It is a well known fact that the sun is a good source of Vitamin D. This is probably why Vitamin D is also referred to as the “Sunshine Vitamin”. Therefore, people, especially younger babies and the elderly people should spend some time in the sun regularly, so that their bodies can produce Vitamin D. However, not a lot of people have the time or the inclination to sit in the sun. Moreover, there have been several reports of people suffering from skin condition, after excessive exposure to the harsh rays of the sun. Fortunately, the sun is not the only source of Vitamin D; there are certain foods that also contain some amounts of this nutrient. In such cases, it is best to add higher amounts of Vitamin D foods to the diet.

What are Vitamin D foods?

Not a lot of people are aware that apart from the sun, Vitamin D can be derived from a small group of foods. Therefore, when advised to increase the levels of Vitamin D in their bodies, they do not even realize that they have the option of several Vitamin D foods to eat, until they are informed by a dietician, or others, about it. Given below is a Vitamin D foods list that can be very beneficial for people who do not have the time to get adequate sun exposure:

• Beef liver
• Caviar
• Cod liver oil
• Eggs
• Fortified breakfast cereals 
• Fortified butter
• Herring
• Kippers
• Mackerel
• Margarine
• Mushrooms (Shitake and button)
• Pilchards
• Roe
• Sardines
• Sockeye salmon
• Swiss cheese
• Tuna fish
• Yogurt

Apart from the Vitamin D foods sources mentioned above, there are Vitamin D supplements too, which may be recommended by a doctor. People who are on a diet often wonder or even ask “Are Vitamin D foods high in calories?” Some of the Vitamin D foods are high in calories and fats, whereas the others can be consumed by people who are on a diet. An excessive intake of Vitamin D foods and supplements could lead to adverse side effects and therefore, it is important to consult a doctor, for daily recommended dosage for Vitamin D.

Submitted on February 16, 2011