9 Good Sources of Disease-Fighter Vitamin D - By Dt. Shweta Nagar

Now a days frequent researches and articles on Vitamin D keeps every one aware of the disease fighting properties of Vitamin D. despite of knowing it all we fail to get enough of this crucial nutrient. 

Insufficient vitamin D, is associated with a higher incidence of chronic and life-threatening conditions such as various cancers, heart disease, diabetes, multiple sclerosis and cognitive decline. Healthy amounts can impede inflammation, a component of many illnesses, according to the National Institutes of Health (NIH).

Vitamin D is included in most multivitamins, usually in strengths from 50-100 international units (IU). It can be found as soft gels, capsules, tablets, and liquids. The new 2010 recommended daily allowance (RDA) is 600 IU for those 1-70 years of age and pregnant or breastfeeding women, and 800 IU for those over 71 years of age.

Here are nine good sources of vitamin D.

• SUNLIGHT : It suffice 80% or more of the vitamin D that we need if we let it. Sunscreens blocks 97% of our body's Vitamin D production. Fair-skinned peopel need less than 30 minutes of casual exposure on bright days to meet their daily requirement, while darker-skinned individuals need about 2 hrs.

• Cod Liver Oil: Most of them complain about the bad smell that this oil carries. But flavored variety are available today. You all Must have heard about the tablets "Seven Seas", the cod liver oil extract full of Vitamin D. Daily one tablet will give you the needed amount along with Omega 3 fatty acids.

• Salmon: A popular, sometimes pricey seafood, salmon is also high in omega-3s and is available frozen, fresh and canned. Wild Salmon, however, contains the highest level of Vitamin D found in any food naturally 4 times the amount present in farmed varieties.  

• TUNA: Another oily fish, tuna is a popular lunch ingredient as well as a solid source of Vitamin D. High in protein and omega-3s, a 3-ounce (85-gram) serving of tuna contains about 200 IUs of vitamin D.

• MILK: Cow's milk , whether skim or whole, naturally contains vitamin D, and it's also often fortified with the nutrient, One cup contains about 100 IUs.

• FORTIFIED CEREALS: Different breakfast cereals that are fortified with Vitamin D are the predominant vehicle for vitamin D. Although in India we have lesser brands. Most ready-to-eat cereals are fortified, typically containing 40 IUs to 140 IUs per serving. 

• Eggs: With about 21 IUs of vitamin D in each yolk and pure protein in the whites, eggs are a formidable nutrition source,

• MUSHROOMS: According to research published in April in the Journal of the Federation of American Societies for Experimental Biology, white button mushrooms exposed to ultraviolet B light for a few hours increase their vitamin D content by 400 percent. Combined with being low in fat and calories, this makes mushrooms hard to beat as a healthy food when eaten alone, on pizza and burgers, or in salads and omelettes.

• SHRIMPS: Another good source of omega-3s, shrimp are high in protein and low in fat and calories, balancing their slightly elevated cholesterol content. A 3-ounce (85-gram) serving of shrimp contains about 129 IUs of vitamin D,