Ayurveda Vitamin D foods: Natural sources of Vitamin D

There are many Vitamin D foods that are naturally available. Though naturally available through ultra violet rays, the body may require extra Vitamin D in the form of food, especially in people who do not get exposure to UV rays of Sun. From a growing kid to elderly people, all require Vitamin D for a perfect bone & joint health.

What is Vitamin D ?

Vitamin D is a fat soluble Vitamin. There are two major forms: 

1. Vitamin D₂ (ergocalciferol) and 

2. Vitamin D₃ (cholecalciferol) – It is produced in our skin due to exposure to ultraviolet B light from the sun or artificial source and is also available in natural sources of Vitamin D.

Vitamin D benefits:

Vitamin D does the following functions:

• Vitamin D acts as cytokine, defending the body against microbes (bacteria virus etc. )
• Vitamin D acts as hormone, which regulates the concentration of calcium & phosphate in the blood. This helps to promote growth and formation of bone.
• Vitamin D along with calcium helps to avoid osteoporosis (porous and weak, degraded bones).
• Vitamin D also looks after nerve-muscle co ordinate functioning, reduces inflammation, and influences gene action.
• Vitamin D has a role in preventing cancer

Vitamin D deficiency

Vitamin D deficiency can result in weakness of bones and joints, thin and brittle bones. Deficiency may cause rickets in children and osetomalacia in adults.

Vitamin D deficiency may also lead to increased risk of disease related to heart and blood vessels.

Foods with Vitamin D :

As explained above, UV rays – artificial or natural, helps to make Vitamin D in the body. Apart from it, inclusion of the below listed foods with Vitamin D is very beneficial.

• Cheese
• Margarine
• Butter
• Pure Cod liver oil
• Milk
• cereals
• Tuna fish
• Sardines
• Egg yolk
• Margarine
• Mackerel
• Salmon
• Cheese
• Fish
• Spinach
• Mushroom
• Certain food items are fortified with Vitamin D – like fortified milk and fortified orange juice.