Do you get frequent headaches, feel dizzy or even lack immunity? A significant cause of these symptoms could be lack of Vitamin D. The sunshine vitamin is important for the body's control and absorption of essential minerals like calcium, magnesium, and phosphate. Furthermore, this vitamin is vital for immune system support and is known to aid the growth of bones and teeth and better resistance to diseases such as diabetes. But when it comes to absorption of Vitamin D, how to improve it? A recent study, presented at the 24th European Congress of Endocrinology in Milan, has shown that milk and water are one of the most efficient sources of Vitamin D.
(Also Read: 4 Vitamin D-Rich Drinks You Must Add To Your Diet To Avoid Vitamin D Deficiency)
Inadequate vitamin D levels have been linked to various health problems, including the immunological response to COVID-19. Vitamin D supplements are so essential, and knowing whether or not they will be absorbed and how to best promote absorption is critical. In Denmark, Dr Rasmus Espersen of Aarhus University and his colleagues conducted a randomised experiment on 30 postmenopausal women aged 60-80 who were vitamin D deficient in answering this question.
The study's goal was to track changes in blood concentrations in response to the consumption of 200 g D3-containing foods. The trial participants were given 500 ml of water, milk, juice, juice with vitamin D to whey protein isolate, and 500 ml of water without vitamin D (placebo) in random sequence. On each study day, blood samples were taken at 0h, 2h, 4h, 6h, 8h, 10h, 12h, and 24h.
After the research was conducted, Dr Espersen told ANI, "One aspect that surprised me was the fact that the results seen in the water and milk groups were equal. This was quite unexpected given the fact that milk contains fatter than water."
According to the study, whey protein isolate in apple juice did not increase the maximal concentration of D3. It is compared to juice that does not include WPI. However, when milk and water were consumed, D3 concentrations were substantially higher than when juice was consumed. There was no noticeable difference between milk and water. As a result, the study concluded that vitamin D fortification in water or milk works better than in juice.
(Also Read: Vitamin D-Rich Foods: 5 Summer Recipes That May Help You Manage Your Vitamin D Intake)
While the study shows that milk and water are excellent sources to improve vitamin D level, other foods can also help with the same. Check out some other Vitamin D rich foods below:
According to USDA nutrition statistics, yoghurt is high in protein and fortified with vitamin D, with roughly 5 IU per 8-ounce serving. You can easily include yoghurt in various dishes or have a bowl full of it.
Oatmeal, like the majority of whole grains, is a good source of vitamin D. Aside from that, oats are high in critical minerals and vitamins and complex carbohydrates, which our bodies require to keep healthy and fit.
3. Egg Yolk
Another good source of vitamin D is egg yolk. Although the yolk includes more calories and fat, it also contains all of the vital components, including protein and healthy carbohydrates. Make sure you don't consume more than one egg yolk every day.
4. Orange Juice
Orange juice is one of the best fruit juices and is loaded with various health-promoting characteristics. Breakfast with a glass of fresh orange juice is the finest way to start your day. However, fresh orange juice should always be preferred over store-bought orange juice.
5. Fatty Fish
Incorporate extra vitamin D-rich fish into your diet, with herring, mackerel, salmon, and tuna. These are high in calcium, protein, and phosphorus and supply vitamin D.
Before adding these foods to your diet, kindly consult a medical professional. And, always remember, moderation is the key to a healthy and fit lifestyle.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information. Other sources of Vitamin D added in the article are not a part of the study.