There is a general belief that we can get vitamin D supplements required for our body only through sunlight. But due to changing lifestyles, we get negligible exposure to sunlight. In such a situation, by including some of its sources, you can complete vitamin D deficiency and protect yourself from serious health problems.
Like any other vitamin and mineral, vitamin D also plays a helpful role in making our body function smoothly. Deficiency of vitamin D can put you at risk for serious illnesses such as weak bones, sclerosis, muscle weakness, depression, and even cancer. Sunlight is an excellent source of vitamin D and you can overcome its deficiency by spending 10 to 15 minutes of sunlight daily. With this, if you make some changes in your diet, you can achieve it and protect yourself to a great extent from health hazards.
is a good vegetarian alternative to vitamin D, regardless of the type of tofu. A cup of tofu contains 39% of your daily need for vitamin D. It is also rich in protein and calcium. How much you can take advantage of this nutrition depends on how you cook it.
all types of mushrooms are sources of vitamin D. Shitek mushrooms are rich in this vitamin in fresh or dried form. Mytek and Morel mushrooms are good sources of vitamin D. Due to increased sunlight, a good amount of vitamin D is found in these mushrooms.
If you prefer to have cereal in the morning breakfast, then bring fortified cereals with vitamin D for yourself. Of course, these are not the best sources of vitamins and eating them regularly can also be harmful but eating them occasionally can prove to be a smart food choice.
If you do not like dairy milk, then some other types of milk may prove to be good alternatives. Almonds and soy milk provide up to 25% of daily vitamin D supplements. In addition, they are also rich in calcium. So you can adopt them.
Cow or goat milk is rich in vitamin D. Vitamin D can be obtained up to 50 percent of its daily requirement from cow's milk, while 31 percent from goat's milk. Also, any organic milk is healthy because it is fortified with calcium. Apart from milk, it can also be served with cheese, butter, curd, buttermilk.
Fortified Orange Juice
Although fresh orange juice does not contain vitamin D, its quantity is 45 IU in a cup of fortified orange juice. If taken in small amounts, it can be helpful to overcome vitamin D deficiency, it will not cause you many
problems like headache, weakness, fatigue .