Do you get frequent headaches, feel dizzy or have decreased immunity? Vitamin D deficiency may be an important cause of these symptoms. The sunshine vitamin is important for the body’s control and absorption of essential minerals such as calcium, magnesium and phosphate. In addition, this vitamin is important for immune system support and is known to aid in the development of bones and teeth and better resistance to diseases such as diabetes. But when it comes to the absorption of vitamin D, how to improve it? A study recently presented at the 24th European Congress of Endocrinology in Milan showed that milk and water are one of the most efficient sources of vitamin D.
(Also read: 4 Vitamin D Rich Drinks You Should Include in Your Diet to Avoid Vitamin D Deficiency,
Inadequate vitamin D levels have been linked to a variety of health problems, including an immunological response to COVID-19. Vitamin D supplements are a must, and it is important to know whether they will be absorbed and how to best promote absorption. In Denmark, Dr. Rasmus Aspersen of Aarhus University and his colleagues conducted a randomized experiment on 30 postmenopausal women aged 60-80 who were vitamin D deficient to answer this question.
The goal of the study was to track changes in blood concentrations in response to the consumption of 200 grams of D3-rich foods. Trial participants were given 500 ml of water, milk, juice, whey protein isolate juice with vitamin D and 500 ml of water without vitamin D (placebo) in random order. On each study day, blood samples were taken at 0h, 2h, 4h, 6h, 8h, 10h, 12h and 24h.
After the research was done, Dr. Espersen told ANI, “One aspect that surprised me was that the results observed in the water and milk groups were similar. This was quite unexpected as milk contains more fat than water.” is.”
According to the study, the whey protein isolate in apple juice did not increase the maximum concentration of D3. This is compared to juice which does not include WPI. However, when milk and water were consumed, the concentration of D3 was significantly higher than when the juice was consumed. There was no significant difference between milk and water. As a result, the study concluded that vitamin D fortification in water or milk worked better than in juice.
(Also read: Foods Rich in Vitamin D: 5 Summer Recipes That Can Help You Manage Your Vitamin D Intake,
While studies show that milk and water are excellent sources for improving vitamin D levels, other foods can help as well. Check out some other vitamin D rich foods below:
1. Yogurt
According to USDA nutrition data, yogurt is high in protein and fortified with vitamin D, containing about 5 IU per 8-ounce serving. You can easily incorporate curd into various dishes or have a bowl full of it.
2. Oatmeal
Oatmeal, like most whole grains, is a good source of vitamin D. In addition, oats are high in vital minerals and vitamins and complex carbohydrates, which our bodies need to keep healthy and fit.
3. Egg Yolk
Another good source of vitamin D is egg yolk. Although the yolk contains more calories and fat, it also contains all the important components, including protein and healthy carbohydrates. Make sure you do not consume more than one egg yolk every day.
4. Orange Juice
Orange juice is one of the best fruit juices and is loaded with various health-promoting features. Breakfast with a glass of fresh orange juice is the best way to start your day. However, fresh orange juice should always be preferred over store-bought orange juice.
5. Fatty Fish
Add additional vitamin D-rich fish to your diet along with herring, mackerel, salmon and tuna. These are high in calcium, protein and phosphorus and supply vitamin D.
Before adding these foods to your diet, please consult a medical professional. And, always remember, moderation is the key to a healthy and fit lifestyle.
Disclaimer: This material, 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 claim responsibility for this information. The other sources of vitamin D added to the article are not part of the study.