Vitamin D is essential for maintaining the health of bones, muscles, and nerves. Yet deficiency of this nutrient is most commonly observed. Women, in particular, suffer more from vitamin D deficiency. One of the main reasons for this is not exposing the body to sunlight. If one can stand in the sun for fifteen minutes every morning after waking up, then this nutritional deficiency does not occur. But many people do not do this.
When vitamin D deficiency appears in the body, problems like bone weakening, hair loss, frequent colds and coughs, and increased mental depression arise. Vitamin D is essential for overall well-being. So, along with exposing yourself to sunlight, include these 6 types of foods in your diet as well.
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What to eat to prevent vitamin D deficiency?
Egg yolk
5% of the daily requirement of vitamin D is found in egg yolk. Besides, eggs also provide essential nutrients like protein, zinc, and selenium. So if you include eggs in your daily diet, you can avoid the risk of multiple diseases.
Mushroom
Keep raw mushrooms in the sun for a few hours. The amount of vitamin D2 in mushrooms will increase rapidly. Mushrooms are a rich source of vitamin D. So, definitely include this food in your diet.
Salmon
Adequate amounts of vitamin D are found in salmon. This fish can fulfill 160% of the daily requirement of vitamin D. But this fish is not easily available in Bengal's markets. So you can include sea fish in your diet.
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Cow's milk
Vitamin D is also found in cow's milk. Even various food items made from cow's milk contain vitamin D. Calcium is found in dairy products. The combination of vitamin D and calcium is essential for bone and dental health.
Soy milk
If you are lactose intolerant, you cannot consume cow's milk. However, you can drink soy milk. This beverage fulfills 15% of the body's daily vitamin D requirement.
Orange juice
Vitamin D is also found in orange juice. However, it needs to be fortified. That means vitamin D should be separately added to it. Fortified orange juice can fulfil up to 12% of the body's vitamin D deficiency.
