Our body requires several nutrients for proper functioning of the organ systems. Out of these nutrients, vitamin D3 is something that the human body produces when exposed to sunlight. A deficiency of this vitamin can lead to several issues such as loss of bone density, arthritis, hair loss, hypertension, depression, rickets, weak muscles, fatigue, bone pain, weak immunity and several other health problems. Some studies have shown that adequate levels of vitamin D3 are capable of providing protection against covid infection induced fatality. This fat-soluble nutrient is found in various fortified food items such as milk, fish and cereals. Moreover it can also be acquired through sunlight with the help of vitamin D receptor cells.
Let us take a close look at some of the sources of this vitamin with Dr. Kajal Pandya Yeptho, Chief Dietician, Indraprastha Apollo Hospitals.
Health Benefits of Vitamin D3
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We all are aware of the fact that Vitamin D is a nutrient that we get from the sunlight. Sun rays get absorbed into our body and get converted into Vitamin D3. This vitamin is then used by the body to provide several health benefits such as-
- Helps to boost immunity
- Provides strong bones by improving calcium absorption
- Is effective in reducing inflammation
- Provides strength to the muscles
- Improves heart functioning and reduces the risk of cardiovascular disease
- Helps to enhance and improve mood
- Prevents bone condition like osteoporosis
- Improves muscle functioning
- Provides a leaner body.
- Protects against Covid-infection induced fatality
- Has anti-inflammatory effects
Vitamin D3 is a nutrient that is jam packed with myriad health benefits. A deficiency of this sunshine vitamin can lead to fatigue, weak bones, hypertension, hair loss, depression, arthritis, inflammation and other such diseases. A deficiency of this vitamin also impacts a person's mental health and psychological well being.
Sources of Vitamin D3
From preventing heart diseases to providing strength to the bones and from boosting immunity to reducing inflammation, Vitamin D3 can do it all. We have learnt all about the health benefits of Vitamin D3 and complications caused due to its deficiency. When we talk about the sources of vitamin D3, sunlight is the first thing that comes to our mind. Other than sunlight, fortified milk, animal products and fortified cereals are also a rich source of this nutrient. Here is a list of 7 sources that you can tend towards in order to meet your body’s need for this sunshine vitamin.
#1. Sunlight
Quite the reason white this nutrient is known as the sunshine vitamin. If you have been hiding from the sun all your life to avoid sun tan, then you must know sunlight is the best source of vitamin D3. As the Ultraviolet B or UV B rays hit your skin, it tends to activate the vitamin d receptor cells. These receptors then trigger a chemical reaction inside the body that results in producing Vitamin D3 or cholecalciferol. The best way to meet your Vitamin D3 needs through sunlight is to soak in some sun early morning. Although it is a healthy practice, do not forget to lather on some sunscreen before going for the sunbath.
This source of Vitamin D3 surely gets some brownie points for being absolutely free and unlimited.
#2. Milk & Milk Products
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Calcium is not the only reason for all those scoldings that you have been getting from your mom to drink milk. Along with calcium, fortified milks such as cow milk is a good source of vitamin D3. One cup of fortified milk is said to have about 120 IU of vitamin D3 in it. Not just milk but fortified milk products such as ghee, butter, cheese, cottage cheese and yogurt all of these are a rich source of vitamin D3. Making these products a part of your regular diet can be helpful in preventing conditions such as rickets, arthritis, joint pain and bone inflammation.
#3. Salmon
Sea food might not be everyone’s first choice, but it is surely a great source of Vitamin D3. One serve of fatty fish such as salmon consists of about 250 IU of vitamin D3. Along with sunshine vitamin, this fish is jam packed with omega-3 fatty acids, proteins and vitamin B. Making salmon a part of your dietary routine can help you to prevent cardiovascular disease, protect brain health, fight inflammation and aid weight loss.
#4. Eggs
An absolute breakfast favourite that can be consumed in various forms, eggs are loaded with nutrients. Along with protein and fat content, eggs are also known to be a source of vitamin D3. One must know that the outer white part is made up of protein and all other nutrients such as fats, vitamins and minerals are found in the yellow yolk. Adding the yellow colored egg yolk in your diet can help you to meet your Vitamin D3 requirements to a certain extent.
#5. Cod liver oil
Cod liver oil has been used for treating various conditions like arthritis, joint pain and rickets. A fish supplement that is extracted from the liver of cod fish. Consumption of this supplement plays a key role in maintaining bone health by regulating the calcium absorption due to high levels of Vitamin D3 present in it. Apart from this, cod liver oil is also good for reducing joint pain caused due to inflammation, reducing the risk of heart diseases, easing the symptoms of anxiety, improving eye health and healing gut ulcers.
#6. Soy Milk
With lactose intolerance being a huge problem in the present day world, many people tend towards plant based milk. Soy Milk has become one of the most popular alternatives to animal milk. Soy milk helps to improve the cardiovascular system which reduces the risk of heart attacks and strokes. Being a plant based food, soy milk does not consist of Vitamin D3 on its own, but is fortified with this vitamin D3. Apart from this a regular consumption of this plant based milk leads to lowering blood pressure, lowering the levels of bad cholesterol, reducing the menopausal symptoms, aiding weight loss and improving bone health.
With inputs from Dr. Kajal Pandya Yeptho, Chief Dietician, Indraprastha Apollo Hospitals.