Bones are the backbone of your body to provide structural support, protect your organs, and help maintain calcium storage. Not just this, if you are able to stand and walk properly, that’s because of healthy bones.
You might probably be consuming calcium for strong bones, but what if we tell you that it may not be efficiently stored in your body without vitamin D. Yes! This vitamin is crucial to preserve your bone health and immune functioning. You may not always fulfill its requirement through your diet or sunlight. If you have a darker skin tone, it may be difficult for your skin to absorb vitamin D from sunlight. As per studies, the human body can’t take more than 10-15% of calcium without vitamin D.
This is a detailed walkthrough of the common vitamin D rich foods, changes to make in your diet, and tips to maximize its absorption.
Natural Vitamin D-Rich Foods
To strengthen your bones and prevent the risk of various bone diseases, it is important to focus on vitamin D-rich foods. Here are some options of foods high in vitamin D for you:
1. Fatty Fish and Seafood
Fatty fish and seafood like herring, sardines, mackerel, and tuna are some of the great foods rich in vitamin D that can help increase their levels. These have a rich and varying amount of this vitamin.
2. Egg Yolks and Dairy
Whole eggs are another vitamin D enriched foods that you can add to your diet. If you consume one large egg, it gives you 37 IU of vitamin D. For people between 19-50, the recommended calcium intake is 1000 mg and 400-800 IU of vitamin D every day.
Also, milk, cheese, and yogurt are some natural vitamin D rich foods in dairy products that you can add to your diet easily.
3. Mushrooms
Mushrooms are wonderfully nutritious in the list of vitamin D heavy foods. These foods help produce vitamin D2, which can reflect increased blood levels of this vitamin. On the other hand, other plant sources produce vitamin D3, which may be more effective than D2. Those mushrooms that are exposed to sunlight are more likely to give you more vitamin D2.
Vitamin D Enriched Fortified Foods
If you are a vegetarian, you may struggle to get the desired amount of vitamin D. Fortunately, there are some foods that are fortified with vitamin D:
1. Fortified Dairy Products
In recent years, there has been an increase in the fortification of dairy products. Usually, milk, cheese, and yogurt are vitamin D fortified products that you can easily add to your diet.
2. Fortified Plant-Based Milks
Plant-based milk products are an ideal choice for vegans and vegetarians. These have low calories and saturated fats. Foods containing vitamin D can be almonds, oats, coconut, cashews, rice, and soy milk. These are fortified with vitamin D and other nutrients, making them a wonderful option for your nutritional needs.
Challenges of Relying Solely on Diet for Vitamin D
If you solely rely on your diet to consume vitamin D, your body may lack it. These may be some common challenges:
- Seasonal and Geographic Factors – Sunlight is the primary source of vitamin D, but its availability may change depending on the season and location. When the temperature dips during winter, UV rays may not be sufficient for vitamin D synthesis. This can make its dietary intake more crucial.
- Dietary Restrictions and Preferences – Natural vitamin D3 food sources, such as fatty fish, egg yolks, and fortified dairy, may not be suitable for everyone. Vegans, vegetarians, or those with lactose intolerance may struggle to meet their needs through food alone.
- When Supplements Become Essential – Individuals with limited sun exposure, darker skin tones, or certain medical conditions may require supplements. Additionally, older adults and those with absorption issues often need supplementation to maintain adequate levels of vitamin D.
While a balanced diet with vitamin D foods helps, these factors highlight why many people benefit from vitamin D supplements like multivitamin tablets to avoid deficiencies.
Supplementing Vitamin D: A Smart Health Choice
Though vitamin D can be consumed through natural foods, it is not to that extent that it can fulfill its nutritional needs in your body. Since you know it is crucial for calcium absorption, you can conveniently add vitamin D tablets to your diet.
You can take 400-800 IU (10–20 mcg) of vitamin D daily as a safe dosage for better bone health.
Lifestyle Tips to Maximize Vitamin D
While you take care of your vitamin D intake, it is important that you focus on other lifestyle factors that can boost your bone strength as well. These are listed here:
- Go out in the sun for 10-30 minutes every day between 10 am and 1 pm.
- If it’s not possible to add vit D rich foods to your diet daily, add supplements to your routine. You can choose multivitamin tablets for men and women.
- If you have a darker skin tone, do outdoor activities more to increase vitamin D absorption.
- Keep checking your vitamin D levels, especially if you experience fatigue, bone pain, or muscle weakness.
Summing Up
Bone health is crucial for your strong structural build and lets you conveniently do everyday chores. However, it may go unnoticed sometimes due to a lack of nutrition. Calcium is not solely responsible for taking care of your bones, but vitamin D also holds major significance. Without this vitamin, calcium absorption may be affected.
Though there are the best food sources of vitamin D available, it can still come with its own share of challenges. This is where HK Vitals’ vitamin D supplements come in and take over. Whether you have dietary restrictions or lifestyle challenges, you can consume these conveniently and boost your bone health.
So, what’s holding you back? Check our premium quality HK Vitals supplements that support your vitamin D intake for a healthier you.
FAQs
1. Which food is highest in vitamin D?
Ans. Fatty fish like salmon, mackerel, and cod liver oil are the best food sources of vitamin D that you can consume safely.
2. How to raise vitamin D quickly?
Ans. You can spend some time in direct sunlight between 10 am and 1 pm, consume vitamin D foods, and take supplements if needed.
3. Can vitamin D stop vertigo?
Ans. The deficiency of vitamin D can lead to vertigo. If you get enough of this vitamin, it can reduce the symptoms of this problem.
4. What drink is high in vitamin D?
Ans. You can go for fortified milk, orange juice, and plant-based milk (soy, almond) as reliable vitamin D options.
5. What are the signs of low vitamin D?
Ans. Fatigue, bone pain, muscle weakness, mood changes, and frequent infections are some visible signs of low vitamin D.
