5 Reasons Why You Should Add Vitamin D-Rich Foods In Your Regular Diet Plan

VITAMIN D is an essential nutrient that is necessary for the growth and development of bones and teeth. It is a fat-soluble vitamin in the family of compounds that includes vitamins D1, D2 and D3. The body produces vitamin D when it is directly exposed to sunlight, the natural source of vitamin D. Apart from this, the body can attain the daily requirements of this nutrient by adding healthy foods to its diet that are an abundant source of vitamin D.

Also referred to as ‘calciferol’, vitamin D is known for its bone-building and strengthening powers. It also helps in regulating the calcium and phosphorus levels in the body and maintaining proper bone structure. Here are some vital reasons why you should add vitamin D-rich foods to your regular diet regime.

Health Benefits Of Including Vitamin D In Your Diet

1. Strengthens Bones

Vitamin D sufficiency can help in reducing the risk of infections and keeps diseases at bay. Several studies claim that low vitamin D levels in the body lead to increased risks of heart diseases including hypertension, heart failure, and stroke.

2. Reduce Inflammation

Vitamin D is an essential nutrient that helps in building immunity. It supports the immune system by fighting harmful bacteria and viruses. A study in a 2017 Journal of Osteopathic Medicine found that high latitudes and winter season are risk factors for low vitamin D, as well as influenza, and other respiratory illness and adverse outcomes.

3. Supports Oral Health

From strengthening bones to the immune system, adequate levels of vitamin D in the body promote better oral health. A 2020 review in Nutrients stated that because vitamin D helps our body absorb calcium, it may lower the risk of tooth decay, cavities, and gum disease.

4. May Prevent Diabetes

Vitamin sufficiency in

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Carrots To Spinach; 5 Vitamin A-Rich Foods To Include In Your Regular Diet Plan

VITAMIN A is a fat-soluble vitamin, which plays an integral role in maintaining normal vision, body growth, immune system, and reproductive health. Our body needs adequate amounts of essential vitamins to help in proper body functioning and maintaining good health. Adequate amounts of vitamin A in your diet can help prevent symptoms of deficiency, including hair loss, dry eyes, skin problems, night blindness and increased susceptibility to infections.

Benefits Of Vitamin A

Vitamin A is essential for many processes in your body, including maintaining healthy vision, ensuring the normal function of your organs and immune system, and aiding the proper development of babies in the womb, states Healthline. It protects your eyes from night blindness and age-related decline, lowers the risk of certain cancers, supports a healthy immune system, reduces the risk of acne, supports bone health and promotes healthy growth and reproduction.

How Much Vitamin A Is Adequate?

According to Healthline, the recommended dietary allowance (RDA) is 900 micrograms (mcg) for males, 700 mcg for females, and 300–600 mcg for children and adolescents.

Foods Rich In Vitamin A Nutrient

1. Sweet Potato

The WebMD reports that a single whole sweet potato contains an impressive 1400 mcg of vitamin A in its skin. That’s more than 150 per cent of your daily requirement in a single serving. For people following plant-based diets, sweet potato is an invaluable source of vitamin A.

2. Spinach

Spinach is known as the powerhouse of nutrients and offers numerous health benefits. A single half-cup serving of spinach contains more than 570 mcg of vitamin A. When consumed raw, in a smoothie or eaten by cooking it, the nutrient profile of spinach can be excellent for your overall health.

3. Carrots

Carrots are second after sweet potatoes in the amounts of beta-carotene (vitamin A). From

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