Vitamin D can help you to build and maintain strong bones. Weak muscles and poor bone density are some of the symptoms of vitamin D deficiency. At the same time, Vitamin D in large amounts can become toxic over time. Low amount of Vitamin D may lead to osteoporosis, bone loss or depression. The symptoms of vitamin D deficiency are often hard to detect. But if you’re vitamin D deficient, you may have to take variety of foods along with food supplements. Our body needs different amounts of vitamin D at different stages of life and sun exposure aren’t often enough to keep vitamin D levels at optimal levels especially for people who live in cold or cloudy climates.
There are many sources of getting adequate vitamin D:
1. Sunlight: It is the best source of Vitamin D and essential for strong bones. It only takes a few minutes of sun exposure every day to get your vitamin D.
2. Fortified foods: Foods like orange juice and milk, as well as fatty fish, such as salmon are just some of the foods that contain vitamin D.
3. Cereals: Cereals are fortified with essential nutrients and whole grains. They are also a good source of vitamins, minerals and fiber.
4. Eggs: Vitamin D is found in the egg yolks, making whole eggs a good way to add some vitamin D to your diet. Eggs are also an excellent source of protein.
5. Dietary supplement: Vitamin D supplements are combined with other nutrients. They are generally safe, but keep them away from young kids. Some other foods that contain Vitamin D are Salmon, Tuna, Eggs, Cod liver oil, Beef liver, protein shakes, oats, curd and the food that contains especially Calcium are Spinach, Lettuce, broccoli, Milk, Almond, Brazil nuts, beans, lentils and cheese.