Vitamin D is important in the human body as it helps with bone health, the immune system, and controlling different functions of the body. Many people do not get enough of it through their nutritious foods or the sun, which makes it even more important. When it comes to treating underlying health problems such as erectile dysfunction (ED), medications like Cenforce 200 and Vidalista 40 focus on improving blood circulation. These medications fill the role of treating symptoms, but long-lasting health requires addressing problems like the deficiency of vitamin D. In this blog, we focus on how vitamin D can be obtained through dietary intake, while also explaining how it is important in the body.
What Vitamin D Does for Us and Why it matters
Having deficiency in something that is so vital, lacks housing in today’s world. A person should not fall for the symptoms of vitamin D deficiency. The condition can be reversed through ample exposure to sunlight. Vitamin D can be produced when the body receives sunlight, hence the name ‘sunshine vitamin’. Since people have busy lifestyles, lack of time spent outdoors, sunscreen use, working indoors, and residing in colder places results in a general vitamin D intolerance in contemporary society.
Vitamin D is essential for:
- It enables utilization of calcium and phosphorus, which are very important for the bones and teeth.
- D vitamin increases immune cells and cell inflammation is reduced.
- Some scholars suggest that a lack of vitamins in the body may result in depression.
- Vitamin D takes part in the contraction of muscles, their strength and hence helps to avoid falls and muscular weakness.
- As mentioned above, if you suffer from problems like erectile dysfunction, poor vitamin D levels may cause lack of circulation making achieving an erection impossible.
Cenforce 200 and Vidalista 40 are aids in circulation however, vitamin D is needed to promote better health.
Foods That Contain Vitamin D
There are many ways to obtain the vitamin D that your body needs. One of the most practical is through a proper and healthy diet. Below is a curated list of some nutritious foods that are rich in Vitamin D:
1. Fatty Fish
Fatty Fish are known to have the highest levels of vitamin D. It Contains vitamin D in a natural unprocessed form that is easily taken in by the body. Some of the prominent fatty fish considered the best among the rest are:
– Salmon: 3 ounce serving of salmon contains 570 international units of vitamin D which is above the requirement for the day by American adults.
– Mackerel: This fish is known to contain 350 international units of vitamin D, along with other nutrients such as omega 3 which are good for the heart.
– Sardines: This fish is good both canned and fresh. A 3 ounce serving provides 270 international units of vitamin D.
– Tuna: Mackerel contains 200 international units of vitamin D for every 3 ounce serving, when canned and cooked in oil.
Consuming fatty fish at least two times a week is recommended and guarantees a significant contribution towards your vitamin D intake.
2. Cod Liver Oil
Although it is not a food in the typical sense, cod liver oil is one of the best sources of vitamin D. One tablespoon of cod liver oil contains approximately 1360 IU of Vitamin D, which is more than what an adult needs in one day. This is especially helpful for patients with dietary restrictions that limit their intake of vitamin D rich foods.
Not everyone enjoys the flavor of cod liver oil, but it is readily available in capsule form as a supplement. It is important to note that patients who are severely deficient in vitamin D can benefit from taking cod liver oil.
3. Egg Yolks
Eggs are one of the most readily available and inexpensive sources of vitamin D. Nevertheless, it is primarily stored in the yolk. The amount of vitamin stored in a single large egg yolk is roughly 40 IU. Moreover , eggs are also a great source of protein and healthy fats. However, it is important to mention that the concentration of Vitamin D in the eggs can differ based on the chicken’s diet. Eggs from pasture-raised chickens or those that are fed vitamin D enriched diets usually have higher concentrations of this nutrient.
4. Fortified Foods
Since nature does not provide abundant sources of vitamin D, many foods and dietary supplements are fortified with the nutrient to assist individuals in meeting their daily needs. Common fortified foods include:
Fortified Cereal: Numerous breakfast cereals, particularly those aimed at children, are commonly fortified with Vitamin D. Depending on the brand, one serving can offer up to 100 IU.
Like most of us, milk is also fortified with vitamin D. Milk is among those nutritious foods which contain Vitamin D. A single cup of fortified milk may contain as much as 100 IU of vitamin D.
Fortified Orange Juice: Some brands of orange juice are also fortified with vitamin D, offering comparabile 100 IU in proportions of 8 ounces.
Fortified Cereals: Most breakfast cereals targeted towards children are fortified cereals. One serving can offer up to 100 IU depending on the brand.
For those who find it difficult to get natural sources of Vitamin D, these fortified foods can be useful in filling dietary gaps.
5. Beef Liver
Beef liver is an additional vitamin D food source that is very nutritious. It provides approximately 50 IU of vitamin D in a 3-ounce serving of cooked beef liver. In addition to the vitamin contained in beef liver, it also has a high content of iron and vitamin A. Due to its distinctive taste, beef liver isn’t for everyone. However, for those who relish organ meats, it is a great source of vitamin .
6. Cheese
Cheddar, Swiss cheese, and ricotta are some of the most popular types of cheese consumed. They also have small quantities of vitamin . Cheese lacks the amount of vitamin found in fatty fish and fortified foods, but it can still add to the total intake. An ounce serving of Swiss cheese has around 20 IU of vitamin D. Although cheese cannot be considered one of the primary sources of vitamin D, it will certainly enhance the taste of the food, making it easier to consume.
7. Mushrooms (UV-Exposed)
Mushroom varieties like maitake and shiitake contain substantial amounts of Vitamin D, especially when exposed to ultraviolet (UV) light. When grown under UV light, maitake and shiitake can have as much as 1,000 IU of Vitamin D per 3.5 ounces. However, mushrooms that aren’t UV exposed have virtually no vitamin D. Make sure to look for UV-exposed ones when shopping.
How to Ensure You’re Getting Enough Vitamin D
For people living in low-sunlight areas, or those who frequently spend time indoors, a diet consisting of a variety of vitamin D rich foods is extremely helpful. These nutritious foods should be supplemented with sun exposure, when possible. Spending 10 to 30 minutes in the sun a few times a week is a good start to helping the body produce vitamin D.
If you feel that you’re not getting enough vitamin , it is a good idea to speak with a doctor and get a blood test done to check your levels. In certain situations, it is suggested to use a vitamin supplement, especially for those who do not get enough.
Conclusion
As discussed, Vitamin is one of the nutrients important for our body. It maintains strong bones, helps with immunity and mood, etc. Even though medications such as Cenforce 200 and Vidalista 40 can help with ailments like erectile dysfunction, ensuring you have enough Vitamin through diet will increase health benefits. Eating nutritious foods such as fatty fish, fortified milk, egg yolks, and mushrooms can increase Vitamin D intake. You can support the condition of your body by ensuring you are meeting your Vitamin needs, whether through food, sun, or supplements.