Vitamin D3 is one of the 5 different forms of vitamin D. Also known as cholecalciferol, having a diet that is rich in this nutrient is essential for proper body functioning as well as the attainment of optimum health.
There are many different functions carried out by vitamin D3. According to medical authorities, it is essential for the growth of bones in children and the maintenance of strong bones in adults. Without sufficient amounts of the said nutrient in the diet, it’s not unlikely for osteoporosis to take place. It’s a condition characterized by the softening and weakening of bones.
Aside from proper bone development and health, vitamin D3 is also important for a strong immune system. A diet that’s rich in the vitamin can make you less susceptible to developing infections and other illnesses. Studies have shown that vitamin D3 is also important for a healthy cardiovascular system. Medical authorities say that it’s vital for the proper functioning of your brain and the regulation of the mood.
Even though there are a handful of food sources of vitamin D3, the typical American diet these days tend to lack in the said nutrient. This is the reason exactly why there are plenty of food products on the current market that are fortified with vitamin D3, such as breakfast cereals. You may also obtain the said nutrient by popping a dietary supplement in your mouth on a daily basis or as prescribed by a physician.
If you are on the hunt for foods that are naturally rich in vitamin D3, read on. Including the following in your diet helps make sure that you are obtaining sufficient amounts of vitamin D3 for healthy bones, immunity, heart and brain:
Some of the most excellent food sources of vitamin D3 are fish. Among all the fish available out there, halibut provides much of the nutrient. Salmon, trout, mackerel, carp and swordfish also supply your body with impressive amounts of vitamin D3. Another wonderful thing about including fish in the diet is they are good sources of muscle-building protein as well as healthy fats that boost your cardiovascular system health by lowering the levels of bad cholesterol. Healthy fats are also essential for proper brain functioning.
Because they are high in cholesterol, the consumption of egg yolks should be regulated. It’s a great idea to incorporate egg yolk in the diet from time to time in order to save your self from being deficient in vitamin D3. Egg yolks also yield vitamin A that’s good for your eyes and iron that helps ward off iron-deficiency anemia.
Another wonderful source of vitamin D3 is milk. If you are watching your intake of fat, it is recommendable for you to opt for nonfat milk so that you may prevent weight gain while supplying your body with good amounts of vitamin D3. Aside from this nutrient that’s necessary for your bones, immune system, heart and brain, every glass of milk also contains calcium that’s important for your bones, teeth and muscles. Also, milk is a great source of protein, riboflavin, pantothenic acid, and vitamins A, B6 and B12.
Chicken, Turkey and Duck
If you are controlling your intake of saturated fats, consider opting for chicken, turkey or duck to make sure that you are still getting sufficient amounts of protein that’s essential for muscle building and hormone production. Opting for any of these excellent sources of protein also helps ensure that your body is supplied with good amounts of vitamin D3.
When shopping for breakfast cereals, always read the packaging. See to it that the box you are about to place in your shopping cart is fortified with vitamin D3. Of course it’s also very important for you to scan the nutritional profile of the product. It is certainly a good idea to opt for a brand or variant that is low in calories and contains very little or no artificial ingredients such as sweeteners, colorants and flavorings.