Ladies, Add these Vitamin D-Rich Foods to your Diet Right Now

Sometimes, a little sunshine can be the best medicine. As you soak up a moderate amount of sun, your body is busy making  vitamin D. Exposure to sunlight plays a crucial role in women’s health. There are a lot of women in India who have a vitamin D deficiency. Vitamin D and female hormones have a strong connection. In fact, a lot of patients diagnosed with  PCOS (Polycystic Ovary Syndrome) are said to have a vitamin D and magnesium deficiency. Research suggests that people with low blood levels of vitamin D are at a risk of heart attack, heart failure and high blood pressure. Though there is no evidence between vitamin D and heart health, doctors suggest that consuming nutritious foods that are high in vitamin D can prevent heart attack. Also, a low level of vitamin D during pregnancy is linked to gestational diabetes.

The most common causes of vitamin D deficiency include limited exposure to sunlight, kidneys unable to convert vitamin D to its actual form due to age-related factors, recommended level of vitamin D is not consumed and dark skin as certain pigments and melanin reduce the skin’s ability to absorb vitamin D.

Top 7 Vitamin D Foods

Ladies, no matter which stage you’re at in your life, you should be consuming these vitamin D foods. Since vitamin D is a fat soluble, you need to eat fat to absorb it. Here are the top 7 vitamin D-rich foods you should consider incorporating in your diet:

• Fortified Foods

Fortified foods are the best vitamin D foods for vegetarians. Items that come under this list are yogurt, cow’s milk and curd. Instead of having soy milk, consider having natural dairy products. Since these foods naturally do not contain vitamin D, it’s good to check the label before buying the product. 200ml of cow’s milk offers somewhere between 100 IU and 120 IU of vitamin D.  

For those who are lactose intolerant,  orange juice is a good source of vitamin D as well. If you’ve bought a pack of orange juice before, you’ve probably seen the box read ‘fortified with vitamin D’. Thus, orange juice is a great option with breakfast to tackle a vitamin D deficiency.

• Mushrooms

You’d be surprised to know that mushrooms too have the capacity to form vitamin D when exposed to the UV rays of the sun. It’s another popular Vitamin D food for vegetarians. Placing any mushroom under the sun for 20 minutes will enhance its vitamin D level. Wild mushrooms are an excellent source of vitamin D2. Other mushrooms include portabella, shitake, white button, morels and chanterelles.

However, not all mushrooms are edible. Most commercially sold mushrooms are often grown in the dark, and thus they lack vitamin D. Before purchasing mushrooms, read the ingredients on the package to ensure they contain a sufficient amount of vitamin D.

• Egg Yolks

If you’re looking for a cost-effective and convenient way to get vitamin D, egg yolks are the best. They’re incorporated in several breakfast, lunch and dinner recipes. However, just eating the whites won’t tackle the deficiency. Vitamin D in an egg comes from its yolk. One yolk will give you about 40 IUs. However, nutritionists suggest not to only rely on eggs. Since eggs are high in cholesterol, consuming more than 300 milligrams a day can put one at a higher risk of cardiovascular disease.

• Oily Fish

Fish is another nutritious food that is high in vitamin D. Besides vitamin D3, it also contains omega-3 fatty acids. Seafood lovers can get their vitamin D by consuming salmon and tuna. It by far has the most vitamin D. It has 1,400 IU of vitamin D. On the other hand, a serving of tuna has 193 IU. Canned sardines and herrings are also a good source of vitamin D. This is one major reason why people consume fish oil capsules rich in vitamin D, calcium and omega-3.

• Beef Liver

Although it doesn’t sound very appealing, beef liver can replenish your body’s vitamin D needs. A 3.5 ounce serving of cooked beef liver contains 50 IU of vitamin D. It is also rich in vitamin A, iron and protein. If not in the form of a meal, beef liver is also available in the form of dietary supplements. You only have to make sure you’re taking supplements that are made from grass-fed cows. Though it is an excellent source of vitamin D, the downside is that it is high in cholesterol. Thus, nutritionists recommend you consume it moderately or opt for other vitamin D foods instead.

• Cheese

Another vitamin D food for vegetarians is cheese. It is a natural source. However, it should be consumed in moderate amounts. Since it is tasty, people might tend to binge on it. If you thought processed cheese, cottage cheese, cream cheese and ricotta cheese provide vitamin D, you’re mistaken. The ones that do are slightly on the more expensive side. Examples of these are Monterey, Fontina and Muenster. Brie and Gouda have 6 IU of vitamin D per ounce.

• Vitamin D Vegetables and Fruits

The above-mentioned foods are expensive sources of vitamin D. If you’re looking for inexpensive vitamin D foods in India, consider these fruits and vegetables – avocado, kiwi, papaya, spinach, kale, okra and broccoli. Having a cup of cooked spinach can replenish your need for vitamins, calcium, iron and fiber.

Though fruits and vegetables do not contain a good quantity of vitamin D, they’re a decent inclusion in your diet.

The vitamin D benefits for women are tremendous. It also improves fertility and prevents mood swings. This is one major reason women particularly are advised to spend at least fifteen minutes in the sun every morning. It offers protection against the development of autoimmune conditions like rheumatoid arthritis and thyroiditis. 

If you’re someone with a vitamin D deficiency, we recommend you include some if not all these foods in your diet. Have any other foods helped you combat your vitamin D deficiency? We’d love to know in the comments below.