Lacking vitamin D? Add these D3 foods into your diet to support bone health

Vitamin D3, the form of vitamin D your body absorbs more efficiently, helps with calcium absorption, which is essential for maintaining strong bones and preventing conditions like osteoporosis.

If you’re lacking vitamin D- you’re not alone-many people around the world struggle to get enough of this essential nutrient. Vitamin D plays essential role in maintaining healthy bones and teeth by helping the body absorb calcium. Among its two forms, vitamin D3 is the most effective in raising blood levels of vitamin D.

A deficiency can lead to weakened bones, increased risk of fractures, an other health issues. Fortunately, incorporating vitamin D3-rich foods into your diet can bridge the gap and boot bone health naturally. Riya Desai, Senior Dietitian, Wockhardt Hospitals, Mira Road spoke to India.com and share vitamin D3 foods that you can easily incorporate into your diet.

1. Fatty fish: Did you know? Fatty fish, especially the flesh part of salmon, mackerel, and sardines contain vitamin D3 and can be eaten to increase bone mineral density. It also improves overall immunity, heart health and plays a role in skin heath. However, don’t go overboard and eat in the quantity recommended by the expert.
2. Egg yolks: Try incorporating egg yolks into your die, and you’ll surely notice the difference. They contain a good amount of vitamin D3, which helps improve bone health and overall well-being. One yolk provides approximately 37 IU of vitamin D.
3. Mushrooms: Mushrooms are a notable plant-based source of vitamin D, particularly when exposed to sunlight or ultraviolet (UV) light. Most mushrooms contain vitamin D2, which is effective at raising vitamin D levels in the blood, though it is not as potent as vitamin D3. Shiitake and Maitake mushrooms, when exposed to UV light can provide considerable amounts of vitamin D2.
4. Cod liver oil: It’s a rich source and provides high levels of Vitamin D. One tablespoon (15g) contains approximately 1,360 IU of Vitamin D. It supports bone health, boosts immunity and also improves heart health.
5. Fortified Foods: Did you know that many breakfast cereals are fortified with vitamin D3? Not just breakfast cereals but milk, cheese, vegetable oils are also being fortified with Vitamin D3. One should always check for the F+ mark which is blue in colour and check whether it’s fortified and should definitely choose those products over unfortified products. So What are you waiting for? Just have them and add them whenever possible!

It’s important to stay vigilant when it comes to your health. Vitamin D3 is crucial for a healthy heart and blood vessels, and it helps regulate insulin levels and mood swings. Moreover, vitamin D3 intake as per the doctor’s advice will also aid in weight management. Also, vitamin D is used to treat and prevent bone disorders (such as rickets, and osteomalacia). Thankfully, there are various ways to get enough amount of vitamin D. One of the safest ways is to include the foods mentioned in this article in your diet. So, get started now!