Apart from sunlight, you can get vitamin D from these natural sources.

Apart from sunlight, you can get vitamin D from these natural sources.

When human skin is exposed to sunlight, vitamin D is produced within the body. This essential vitamin helps the body absorb calcium and phosphorus in the right amount. Apart from that, vitamin D improves the immune system of the body, fights against various infections and diseases. Apart from this, vitamin D plays a very important role in regulating the metabolism of calcium in the body. As a result, vitamin D is very important for bone health.

Lack of vitamin D can cause problems like osteoporosis in the body. According to experts, an adult healthy person needs 10 to 20 micrograms of vitamins daily. But instead of relying on food, many people start taking handfuls of medicines without doctor’s advice. According to nutritionists, if adequate vitamin D is not obtained through food, then medication must be relied upon. Not before that.

1) Mushrooms

These foods are very low in fat as well as high in nutrients. Mushrooms also contain good amounts of vitamin D.

2) Milk-yogurt-chicken

Dairy foods contain good amounts of vitamin D. So to strengthen the bones and strengthen the body, milk, curd, chickpeas, mold, cheese can be kept in the daily diet.

3) Marine fish

Salmon and tuna are good sources of vitamin D. If this fish is kept in the daily diet, the deficiency of calcium and omega-3 fatty acids will also be overcome. To maintain good bone health, this fish must be included in the diet.

4) Oats

Any grain contains enough vitamin D. So you can keep oats in your daily diet. You can eat milk-oats for breakfast. It is better if you add peanuts, dates, walnuts. Dry fruits are also a source of vitamin D. Apart from that, you can also eat oatmeal porridge, pudding, cookies.