7 Vitamin D3 Food To Prevent Vitamin D3 Efficiency

We’ve all heard from our elders to spend some time outside in the sun to gain Vitamin D3. We might have ignored their concern at that time, but today we realised its importance. If you’re searching for Vitamin D3 foods, this post helps you a lot. 

Vitamin D3, which we gain from sunlight plays an important role in maintaining our health. But most of us avoid it. As per the report, 85% of Indians are deficient in Vitamin D3. Our body is capable of producing it on its own when exposed to sunlight. Vitamin D3 plays an essential role in our immune system and suppresses inflammatory cytokines. While sunlight is important in gaining this vitamin. 

Here, you’ll get the relevant information regarding Vitamin D3 foods to prevent efficiency and their benefits. 

List Of 7 Vitamin D3 Food To Prevent Efficiency Of Vitamin D3

Below, we’ve compiled a comprehensive list of Vitamin D3 foods to prevent the efficiency of Vitamin D3. 

1- Salmon

Salmon is a fatty fish and a great source of vitamin D. According to the United States Department of Agriculture (USDA), 100 grams of Salmon contain 66% of Vitamin D. There are two types of salmon wild & farmed and both make a big difference. Wild Salmon contains 124% of Vitamin D and farmed salmon contains 32% 0f Vitamin D. 

2- Egg Yolks

People who don’t eat fish should know that egg yolk is also the source of Vitamin D. The egg yolk contains the majority of the fat, vitamins, and minerals in the egg, while the white part of the egg contains the majority of protein. Many of us recommended eggs as the best Vitamin D3 foods to prevent the efficiency of Vitamin D and egg is beneficial for hair and skin. 

3- Cow’s Milk

The most consumed type of milk is cow’s milk. It is the natural source of Vitamin D and many nutrients, including calcium, phosphorus, and riboflavin. As per the USDA, it contains 15-20% of Vitamin D. In several countries, it is the common type of Vitamin D3 foods with the source of Vitamin D. 

4- Cod Liver oil

If you don’t like fish, cod liver oil is an excellent source of Vitamin D. As per the USDA, it contains 56% of Vitamin D. It can be used for several years to prevent and treat the deficiency of Vitamin D in children. Cod liver oils contain 150% of the Vitamin D in one teaspoon and are one of the most consumed Vitamin D3 foods in many countries. 

5- Canned Tuna

People enjoy eating canned tuna because of its delicious taste and easy storage methods. It is cheaper than fresh fish. The 100 grams of canned tuna contain 34% of Vitamin D. Also, it is a good source of Vitamin k and niacin and one of the most consumed Vitamin D3 foods by people. 

6- Soy milk

Vitamin D is almost found in animal products. Vegetarians are at a particularly high risk of not getting enough Vitamin D. For this reason, plant-based foods like soy milk are one of the best sources of nutrients and other vitamins & Minerals. Powdered milk is also a great source of Vitamin D and there are various hidden benefits of powder milk you should know. 

7- Orange juice

About 75% of the people are lactose intolerant, and another 2-3% of people are allergic to milk. Due to this, some countries consume orange juice with Vitamin D3 foods and other nutrients such as calcium. It contains 12% of the Vitamin D. 

Benefits Of Eating Vitamin D3 Food

Here, we’ve listed the benefits of Vitamin D3 foods to treat the deficiency of Vitamin D3. 

1- Bones

Vitamin D3 works with calcium to strengthen your bones. If you’ve a deficiency of Vitamin D, your body can’t get calcium from food. So, it steals it from your bones. This causes weaker bones and fractures. Getting Vitamin D3 is important to improve bone density. 

2- Muscles

Vitamin D3 helps to build up your muscles. As per the research, people with more Vitamin D have leaner bodies, more muscle mass, and better muscle function. So many people consumed Vitamin D3 foods to strengthen their muscles. 

3- Immunity

Vitamin D3 helps your immune system to fight against viruses and bacterial infections. According to recent research, it helps you to save from acute respiratory infection, pneumonia, COVID-19 and many more. 

Conclusion

Spending time in the sun is the best way to get your daily dose of Vitamin D3. However, sufficient sun exposure is difficult for many people. Getting enough Vitamin D from your diet can be difficult, but not impossible. We’ve listed the Vitamin D3 foods to prevent the efficiency of Vitamin D.