Vitamin D Foods For Vegetarians In Marathi

Cheese is one of the top 5 foods high on vitamin d.

Vitamin d foods for vegetarians in marathi. According to a survey in india. This accounts for approximately 90 of our total vitamin d with only 10 coming from food. Vitamin d is a fat soluble mineral that is formed in the skin when it is exposed to uvb rays in direct sunlight it is a unique vitamin that is essential for a number of functions including the maintenance of strong bones muscles and teeth cell growth control proper immune and neuromuscular functioning and our overall health 2 3 vitamin d deficiency can lead to a condition called. Well spreading an additional layer of cheese on that morning slice of toast may not be such a bad idea after all.

65 70 people are vitamin d deficient. Ricotta cheese provides the maximum amount of vitamin d amongst others. Science textbooks highlight this fact sunlight is the biggest source of vitamin d. Vegetarians and vegans must take particular care to consume enough vitamin b 12 as it is mainly found in meat eggs and dairy.

Vitamin d is the only nutrient your body produces when exposed to sunlight. In addition it may play a role in protecting against cancer heart disease stroke diabetes autoimmune diseases and depression. While getting regular sun exposure is the best option for warding off vitamin d deficiency you can also increase your intake of vitamin d rich foods to maintain your vitamin d status. But remember to bask in the sun for 10 15 minutes before 8am and at dusk.

The percentage daily value of vitamin d that we get from veg foods are also very low. However up to 50 of the world s population may not get enough sun and 40 of u s. Learn what foods to eat. Residents are deficient in vitamin.

Aim for 1 2 servings of vitamin d foods per day and try to include a good mix of vitamin d vegetables dairy products and fatty fish to get in a broad array of important micronutrients in addition to vitamin d. Depending on where you live 20 minutes of sun exposure a day is enough to meet your vitamin d requirements. Most children and adults ages 1 to 70 need 600 iu of vitamin d per day though older adults need a bit more. For foods rich in vitamin d choose fatty fish such as mackerel or salmon and vitamin fortified products such as breakfast cereal or milk.

Maitake mushrooms have a higher concentration of vitamin d per serving than any other type of mushroom. Vitamin d plays an important role in bone health as well as in immune nerve and muscle function.