Vitamin D deficiency means that you do not have enough vitamin D in your body. Vitamin D is unique because your skin actually produces it by using sunlight. Fair-skinned individuals and those who are younger convert sunshine into vitamin D far better than those who are darker-skinned and over age 50.
Symptoms of vitamin D deficiency can include muscle weakness, pain, fatigue and depression. To get enough D, look to certain foods, supplements, and carefully planned sunlight.
7 Healthy Foods That Are High in Vitamin D
1.Fish
salmon is a popular fatty fish and great source of vitamin D. According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D
2.Cod Liver Oil
it's also rich in omega-3 fatty acids, which decrease blood clot formation and reduce inflammation in the body. Even more so, cod liver oil's high vitamin D content is what distinguishes it from other fish oils.
3.Cow milk
Cow's milk, the most commonly consumed type of milk, is naturally a good source of many nutrients, including calcium, phosphorous, and riboflavin ( 32 ). In several countries, cow's milk is fortified with vitamin D. It usually contains about 115-130 IU per cup (237 ml), or about 15-22% of the DV.
4.Beef liver
Beef liver contains vitamin D, but it's also high in cholesterol. A cooked, 2.5-ounce serving of beef liver has 36 IU of vitamin D. While known for being lower in calories than other meats, such as sirloin steak, it's high in cholesterol.
5.Egg Yolk
While most of the protein in an egg is found in the white, the fat, vitamins, and minerals are found mostly in the yolk. One typical egg yolk contains 37 IU of vitamin D, or 5% of the DV ( 7 , 24 ). Vitamin D levels in egg yolk depend on sun exposure and the vitamin D content of chicken feed
6.Spinach
They contain 6% of your daily Vitamin D requirement. The amount is surely less, but eggs are easily available and are also delicious. Also, don't forget to eat the yolk as that's where Vitamin D is. Those not fond of dairy can resort to spinach for their intake of calcium.
7.Orange
One cup (237 ml) of fortified orange juice with breakfast can start your day off with up to 100 IU of vitamin D, or 12% of the DV
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