नागरिक पोष्ट News

Vitamin D is the only nutrient your body produces when exposed to sunligh.

However,up to 50% of the population my not get enough sun and 40% US Residenets are deficients in Vitamin D . The Reference Daily Intake (RDI) is 600 IU of vitamin D per day from our diet .

This is partly because people spend more time indoors,wear sunblock cream outside and eat Western diet low in good source of this vitamin .

Here are some healthy foods that are high in vitamin D 

# Salmons 

Salmon is a popular fatty fish and great source of vitamin D pet 3.5 ounces on average , or 165 of RDI. Some studies  have found even higher level in wild salmon up to 2300 IU per serving .

# Herring and Sadines

Herting is a fish eaten around the world . This small fish is also one of the best source of vitamin D .

Sardines are a good source of vitamin D as well one serving contain 272 IU or 40% of the RDI.

Other types of fatty fish are also good vitamin D sources . Halibut and Markerel  provide 600 and 360 IU per serving ,respectively.

# Cod liver Oil 

Cod liver oil is a popular supplement . It is an excellent source of vitamin D at about 450 IU per teaspoon ( 4.9 ml) ,its clocks in at a massive 75% of the RDI . Its been used for many years to present and treats deficiency in children . Cod liver oil is high in omega -3 fatty acid ,in which many people are deficient . 

   The OTHET BENIGITS OF VITAMIN D 

# Vitamin D fights disease 

Reducing your risk of multiple scierosis ,according to a 2006 study published in the Journal of the American Medical Association .

# deceasing your chance of the heart disease , according to 2010 research published in the American Journal of Clinical Nutrition .

     Vitamin D reduces the depression 

Research had shown that vitamin D might play an important role in regulating mood and warding off depression . In one study , scientists found vitamin D deficiency was more common in those who were also experi* anxiety and depression .

# vitamin D boots weight loss 

In one study ,people taking a daily calcium and vitamin D supplement were able to lose more weight than subject taking a vitamin D diet . In another study ,overweight people who took a daily vitamin D supplement improved their heart disease risk markers .

The symptoms of a vitamin D deficiency in adults include  

* tirednesd , aches and pain , and general sense of not feeling well 

* severe bone or muscle pain of weakness that many couse difficulty climbing stairs or getting up from the floor or a low chair ,or couse you to walk with a long distance .

* stress fracture ,especially in your legs ,pelvis , and hips .

      Food source of vitamin D 

Foods that contain vitamin d include 

* salmon 

* sardines 

* eggs yolk 

* shrimps 

*milk (fortified )

* cereals ,oats 

* yoghurt , mohi

* orange juice  

 Dt. Mira shah 

Nutritionist / Dietitian 

Kirtipur hospital