Vitamin D is a rather difficult to obtain vitamin, but a very essential one. It is exceedingly vital for bone health and helps you stay away from osteoporosis and bone thinning.
If you receive sunlight for about 10 minutes every day, your body can produce vitamin D. However, the synthesis depends on the season, what part of the country you live in, and whether you're wearing any sunscreen.
Vitamin D nourishes our body and mind in more ways than we imagine. It is a protective shield against osteoporosis, cardiac diseases, diabetes mellitus, and certain tumors. What’s more, the vitamin keeps depression at bay, boosts mood and enhances memory too.
Significance of Vitamin D3
The sunshine vitamin is very important for women’s health. The recommended daily amount of vitamin D is 400 IU for children up to 1 year, 600 IU for 1 to 70 years, and 800 IU for those over 70 years of age.
- The element plays a pivotal part in calcium metabolism and bone mineral metabolism. It promotes good bone health and prevents thinning of the bones. It staves off osteoporosis, rheumatoid arthritis and osteoporotic fractures.
- It also has a significant role in maintaining good immune functioning.
- The vitamin wards of cardiac disorders and checks cancers.
- The role of vitamin D in pregnancy has also taken on new facets. Vitamin D insufficiency is fairly common in young women, and especially in those who are pregnant. There occurs some calcium loss during pregnancy because of the fetal demands as well as increased urinary calcium excretion, during pregnancy. Vitamin D deficiency during pregnancy detrimentally impacts calcium metabolism, fetal bone health along with maternal health.
- The importance of D3 in good mental health and in the prevention of psychiatric disorders has also been established.
- Stir in the tomatoes and saute until they soften.
- Add ¼ tsp haldi, ½ tsp chilli powder, 1 tsp dhania powder, ½ tsp garam masala and a pinch of hing.
- Saute the mixture well until the fat starts to separate from it. Strain the rajma beans, add them to the pan and saute for about a minute.
Good sources of the vitamin
Certain foods contain vitamin D naturally. Here are a few that can boost your D3 profile:
• Eggs: an excellent source of D3
• Fatty fish: such as trout and salmon
• Dairy: vitamin D is also naturally present in milk
• Shiitake, maitake mushrooms: while not widely available in India, are also good sources
However, no other plant-based food provides vitamin D. For the vegetarian, vegans and those who do not spend time outdoors, it gets fairly difficult to obtain sufficient vitamin D. In some cases, D3 supplements become necessary
Vitamin D-packed recipes
Here are some fantastic ways to get vitamin D in your diet:
1. Vegetable-stuffed eggs: This recipe is super easy, super healthy, vitamin D loaded and tastes wonderful! Eggs with avocado, spinach, broccoli, mushrooms are a great vitamin D booster. Garlic and spices greatly amp up the delish quotient of the dish!
2. Rainbow smoothie: An absolute magical treat, this smoothie has colorful fruit layers. Blend various fruits of your choice with the yogurt and milk and layer up. Toss in a fruit skewer as a garnish! It is a healthy breakfast recipe which is almost effortless to throw together. Yogurt, milk, banana, mango, dates, and berries come together beautifully and proffer a good amount of vitamin D.
3. Egg cheese frittata: A frittata is an omelette; the egg and cheese are spiked with Mediterranean flavours and paired with a salad. This fairly straightforward recipe is ideal for breakfast, lunch or dinner.
4. Beet yogurt: Make a quick healthy breakfast that is exploding with vibrant colour and earthy flavor! Blend together beet and raspberry jam and add to chilled yogurt. Throw in roasted almonds which lend it a nice crunch.
Try these recipes and add some Vitamin D to your diet. Share your feedback with us in the comments!
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