Vitamin D3: Health Benefits And Rich Sources
Vitamin D3 or the "sunshine vitamin” is an essential mineral that has a variety of functions that keep us healthy and happy. Vitamin D3 offers numerous benefits for our immune system, emotional management, and cardiovascular health. The sunshine vitamin is also known to work towards our bone health. In this blog let us look at the importance of Vitamin D3, sources of Vitamin D and also learn which are the foods rich in Vitamin D. By the end of this post, you will learn if you're getting enough Vitamin D for your wellbeing.
What is Vitamin D3?
A fat-soluble vitamin, Vitamin D3 primarily promotes bone mineralization and calcium absorption. The conversion of Vitamin D3 into its active form takes place in the liver and kidneys after a reaction is triggered when sunlight contacts our skin. This is the reason it is also helmed as the ‘sunshine vitamin’. This active form aids in controlling blood calcium and phosphorus levels, enabling the growth and upkeep of strong bones.
How Much Intake of Vitamin D3 Is Recommended
Depending on age and personal needs, varying amounts of vitamin D3 are advised. Adults typically need between 600 and 800 IU (15 and 20 mcg) each day. (1) However, it is advisable to speak with a healthcare provider for tailored guidance depending on aspects including food, UV exposure etc.
#ISOTip: Include organic vegetables and fruits in your daily diet for vitamin D along with other essential nutrients.
Why Vitamin D3 Is Essential for Our Body
Vitamin D3 plays a vital role in our well-being. Let us look at some of the uses of Vitamin D3.
Bone Health
By helping the body absorb calcium, Vitamin D3 helps to maintain strong, healthy bones.
Immune system
It helps the body fight off illnesses and infections by supporting immune function.
Mood regulation
The sunshine vitamin is known to improve mental health and might be used to treat mood disorders.
Cardiovascular Health
Vitamin D3 is associated with normal blood pressure and heart performance.
Muscle Strength
Uses of Vitamin D3 is known to keep muscles strong.
Cell Regeneration
Vitamin D3 plays a role in the regulation and regeneration of cells.
#ISOTip: Did you know, mushrooms can synthesize vitamin D when in contact with sunlight? Include button mushrooms in your diet.
Issues Due to Deficiency Of Vitamin D3
Some of the symptoms of Vitamin D3 deficiencies are
- Weak bones
- Fatigue
- Mood disorders
- Muscle weakness
- Cognitive impairment
- Autoimmune disorders
- Poor wound healing
- Hair fall issues
- Hormonal imbalance
- Compromised or stunted growth
- Issues with respiratory functions
Foods That Are Rich In Vitamin D3
Now that we know, Vitamin D3 is such an essential micronutrient for the body, let us find out some of the sources of Vitamin D. These below-mentioned food rich in Vitamin D are easily available and can help with the recommended quantities of Vitamin D3.
- Mushrooms – They are of the best sources of Vitamin D. 100 grams of mushroom has about 2300 IU of Vitamin D.
- Bananas – Apart from being carb-rich bananas contain a good amount of magnesium, which activates Vitamin D in the human body. Consume 1-2 fresh bananas every day.
- Spinach - It is one of the best leafy vegetables that it is high in calcium and vitamin D. Eating 1 cup of raw spinach or 1/2 cup of cooked spinach daily is recommended.
- Yoghurt – It is another easily available food rich in vitamin D. Apart from the adequate Vitamin D it is also rich in calcium and gut-friendly bacteria.
- Soy Milk – This plant-based milk contains a high amount of Vitamin D, Vitamin C and iron.
- Cheese – With high levels of calcium, phosphorus, fat, Vitamin D and protein cheese is healthy and nutritious. 4 IU of vitamin D can be found in 100 grammes of cheese.
- Dry Fruits – Almonds and figs are known to have a high content of Vitamin D.
#ISOTip - Soy based products like soybean, tofu or soy milk contains a good amount of Vitamin D along with calcium and protein.
Production Of Vitamin D3 Due to Sun Exposure
According to studies, the sun's rays have been producing vitamin D on this planet for more than 500 million years. When exposed to sunshine, the skin's 7-dehydrocholesterol absorbs UV B rays and transforms into pre-vitamin D3, which isomerizes into vitamin D3. (2)
Maintain Overall Health with Vitamin D3
Vitamin D3 is essential for the human body, however, it is often overlooked. Its effects are extensive, affecting everything from the immune system to cardiovascular support to mood management. As we become more aware of its significance, we must ensure adequate exposure to sunlight, including consuming foods rich in Vitamin D3 for a better and happier life. Trust organic foods for a healthy lifestyle.
FAQs On Vitamin D3 Rich Foods
Why is Vitamin D3 called a sunshine vitamin?
Vitamin D3 is called the sunshine vitamin because exposure to sunlight causes the body to produce this vitamin.
Do we actually receive vitamin d3 from sunlight?
When exposed to the sun, the skin's 7-dehydrocholesterol absorbs UV B rays and transforms into pre-vitamin D3, which isomerizes into vitamin D3.
What are some foods that are high in vitamin d3?
Some of the foods rich in Vitamin D3 are mushrooms, oranges, bananas, cheese tofu & soy milk.
Which is the best dry fruit for treating vitamin d3 deficiency?
You can try consuming almonds and figs for Vitamin D3 deficiency.
What is the daily recommended dose of vitamin d3 for the human body?
An Adult typically needs between 600 and 800 IU (15 and 20 mcg) each day.
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