Vitamin D Foods And Fruits List In Urdu
Vitamin D is an essential vitamin for our body, which helps in the absorption of calcium and phosphorus. It also helps to maintain strong bones and teeth. In addition, vitamin D plays a crucial role in supporting the immune system and reducing inflammation in the body. The best way to get vitamin D is through exposure to sunlight, but it can also be obtained through certain foods and fruits. In this article, we will discuss the vitamin D foods and fruits list in Urdu.
1. Fatty Fish
Fatty fish, such as salmon, trout, and mackerel, are excellent sources of vitamin D. A 3.5-ounce serving of cooked salmon contains approximately 360 IU of vitamin D. In addition to vitamin D, fatty fish are also rich in omega-3 fatty acids, which are essential for heart health.
2. Egg Yolks
Egg yolks are another good source of vitamin D. One large egg yolk contains approximately 40 IU of vitamin D. However, it is important to note that egg yolks are high in cholesterol, so it is recommended to consume them in moderation.
3. Mushrooms
Mushrooms are unique because they are one of the few plant sources of vitamin D. However, the amount of vitamin D in mushrooms can vary depending on the type and how they are grown. For example, mushrooms that have been exposed to ultraviolet light contain more vitamin D than those that have not.
4. Fortified Foods
Fortified foods, such as milk, orange juice, and cereal, are another good source of vitamin D. These foods have vitamin D added to them during the manufacturing process. One cup of fortified milk contains approximately 100 IU of vitamin D.
5. Tuna Fish
Tuna fish is also a great source of vitamin D. A 3.5-ounce serving of canned tuna fish contains approximately 236 IU of vitamin D. However, it is important to choose tuna that is low in mercury, as high levels of mercury can be harmful to health.
6. Cod Liver Oil
Cod liver oil is a supplement that is made from the liver of cod fish. It is an excellent source of vitamin D, with one teaspoon containing approximately 450 IU of vitamin D. However, it is important to note that cod liver oil is also high in vitamin A, which can be toxic in large amounts.
7. Cheese
Cheese is a good source of vitamin D, with one ounce of cheddar cheese containing approximately 6 IU of vitamin D. However, cheese is also high in saturated fat, so it is recommended to consume it in moderation.
8. Beef Liver
Beef liver is a great source of vitamin D, with a 3.5-ounce serving containing approximately 50 IU of vitamin D. However, it is important to note that beef liver is also high in cholesterol, so it is recommended to consume it in moderation.
9. Soy Milk
Soy milk is a great alternative to dairy milk for those who are lactose intolerant or vegan. It is also a good source of vitamin D, with one cup of fortified soy milk containing approximately 120 IU of vitamin D.
10. Orange Juice
Orange juice is another good source of vitamin D, with one cup of fortified orange juice containing approximately 100 IU of vitamin D. However, it is important to choose orange juice that is low in added sugars, as high levels of sugar can be harmful to health.
In conclusion, there are many foods and fruits that are rich in vitamin D. Including these foods in your diet can help you meet your daily vitamin D needs and improve your overall health. It is important to consume these foods in moderation and consult with a healthcare professional before making any significant changes to your diet.
