At one point or another we all have heard from our elders about spending some time outside in the sun to get Vitamin D3. We may have dismissed their concern at the time, but today we understand its importance. This vitamin, which we get the most from sunlight, plays an integral role in maintaining our health. But most of us are deprived of it. According to nutritionist Yashvardhan Swamy, “85% of us Indians are deficient in Vitamin D3, whereas our body is able to produce it on its own when exposed to sunlight. This vitamin helps our immune system and inflammatory cytokines. plays a big role in the suppression of cancer.” While sunlight is necessary to obtain this vitamin, did you know that many common foods, especially non-vegetarian ones, are high in vitamin D3? So, for you to indulge in them, here we bring you some of the foods that you can include in your diet! Check them out below:
(Also read: Vitamin B12 Rich Foods: 7 Foods That Can Fill You Up With Energy,
Here are 5 foods that are rich in Vitamin D3:
1. Salmon
Salmon is an excellent source of vitamin D and a favorite fatty fish. According to the USDA, a 3.5-ounce (100-gram) meal of salmon contains 66% of the daily value.
2. Egg Yolk
The egg yolk contains most of the fat, vitamins and minerals, while the white contains most of the protein. Eggs contain 5% of the recommended daily value for vitamin D intake.
3. Cow’s Milk
The most popular type of milk, cow’s milk, is rich in calcium, phosphorus and riboflavin. In addition, in many countries, vitamin D is supplied in cow’s milk. It usually contains 15-20% of the daily value according to the USDA.
4. Cod Liver Oil
If you don’t like fish, cod liver oil can help you get some nutrients you won’t get from other sources. It is a good source of Vitamin D. According to the USDA, it accounts for 56% of the daily value.
5. Soy Milk
Because vitamin D is found entirely in animal products, vegetarians and vegans are especially vulnerable to its deficiency. As a result, plant-based milk substitutes such as soy milk are often fortified with this nutrient.
So, add these foods to your diet and get Vitamin D3!
Disclaimer: This content, including advice, provides general information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your doctor for more details. NDTV does not take responsibility for this information.
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