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by
Bhawna Roy,
Vitamin D is one of our body's main components to grow strong and healthy. Without the role of Vitamin D, our bones wouldn’t be able to absorb the calcium and phosphorus they so desperately need to nurture and grow.
Its role in our body is to break down both nutrients and maintain its presence within our bones.
Known for being received in our bodies by sunlight, Vitamin D is quite a powerful tool in helping the human body. It can slow down many problems that can harm our immune system, according to some experts. It can also help improve our mental health.
The recommended daily Vitamin D intake, according to Mayo Clinic, is 400 International Units for children up to the age of 12 months, 600 International Units for ages 1 to 70, and 800 International Units for ages above 70. An International Unit is a measurement used to check the activity in a biological substance for comparison between different substances.
According to News-Medical, Some experts have stated that Vitamin D may have some influence over your psychological health and can help you overcome your mood swings. Vitamin D can also help the muscles inside the heart as well as oversee the entire cardiac functionality.
While Vitamin D is vital for everyday life, that doesn’t necessarily translate to the consumption of excess Vitamin D, as many risks come with it. According to the NIH Office of Dietary Supplements, overconsumption can lead to Hypercalecemia, which increases the amount of calcium in your blood as well as symptoms such as nausea, vomiting, and muscle weakness.
There are many ways you can get Vitamin D besides standing outside and waiting for the sun to come out. Most of the time, you get Vitamin D from fruits, dry fruits, meats, fish and vegetables. Down below are a few of the assortments you can get from the market right now!
Although they are vastly more popular for their calcium content, Figs happen to have small bits of Vitamin D sticking around in there. Figs are considered a decent case for maintaining bones due to the co-existence of both Calcium and Vitamin D inside.
Usually found in skin care products, Cranberries are a source of Vitamin D. The dry fruit is mainly consistent with Vitamin C but has bits of Vitamin D sprinkled about. Not nearly enough to count, as it has around 0.7 Micrograms, according to HealthShots, but it is still important for your health.
Dates are our next representative for Vitamin D in dry fruits. Dates have trace amounts of Vitamin D scattered around, 2.2 Micrograms to be exact. Similar to how the sunshine vitamin works, the vitamin D in dates are absorbed into our bodies and travels across them with the ability to lessen any stress on those areas.
These have traces of Vitamin D but are as important as all the other dry fruits on the list! While it’s lacking in Vitamin D, it makes up for it in other nutrients, such as fiber, protein, potassium, and Magnesium, according to HealthyShots.
Like its bigger brother the prune, Raisins also has small portions of Vitamin D in the fruit scattered throughout its small, condensed body, according to The Times of India. It provides our bones with an extra dose of protection while also giving our body a burst of energy to help us along the way!
Although there are very small amounts of Vitamin D, when paired with magnesium, the Vitamin D within the Avocado activates, according to Red Cliffe Labs.
Dried Apricots, while low in amounts of Vitamin D within fruits, the inclusion of other nutrients such as Vitamin A, Iron and Potassium allow for better vision and stronger immunity!
According to WebMD, orange juices have had Vitamin D put in them through artificial means due to the amount of preservation and fortification it gives the body!
This list is just a minute number of Vitamin D that are in fruits. There are a large number of vegetables, meats and fishes out there that can give you and your body the Vitamin D it needs.
Vitamin D is one of the most important vitamins for overall health, and that is mostly due to the sun, radiating its sunlight upon you, while other sources are a bit more scarce and widespread, making the need for such nutrients necessary, especially if they can help our bodies function properly. Now go out and give your body the Vitamin D it deserves!
(Disclaimer: The information below is all made to educate and should not be taken as medical advice. Please consult a dietitian for a much better idea of dieting and what you should consider eating and doing.)