Vitamin D Fruits And Vegetables List In Tamil
Vitamin D is an essential nutrient that plays a vital role in maintaining good health. It helps in the absorption of calcium and phosphorus, which are necessary for healthy bones and teeth. The sun is the best source of vitamin D, but it can also be obtained from certain foods. In this article, we will discuss the fruits and vegetables that are rich in vitamin D in Tamil.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that is essential for healthy bones and teeth. It helps the body absorb calcium and phosphorus, which are necessary for the growth and maintenance of bones and teeth. Vitamin D also plays a vital role in the immune system and helps the body fight against infections.
There are two types of vitamin D: vitamin D2 and vitamin D3. Vitamin D2 is found in plant-based foods, while vitamin D3 is produced by the body when the skin is exposed to sunlight.
Why is Vitamin D important?
Vitamin D is essential for maintaining good health. It helps in the absorption of calcium and phosphorus, which are necessary for healthy bones and teeth. Vitamin D also plays a vital role in the immune system and helps the body fight against infections.
Low levels of vitamin D can lead to a number of health problems, including osteoporosis, rickets, and autoimmune diseases. It can also lead to an increased risk of certain types of cancer and heart disease.
What are the sources of Vitamin D?
The best source of vitamin D is sunlight. When the skin is exposed to sunlight, it produces vitamin D3. However, it is important to be cautious when exposing yourself to the sun, as it can also lead to skin damage and skin cancer.
Other sources of vitamin D include certain foods. Foods that are rich in vitamin D include fatty fish, egg yolks, and fortified foods such as milk and cereal.
Fruits and Vegetables that are rich in Vitamin D
While fruits and vegetables are not typically a good source of vitamin D, there are some exceptions. Here are some fruits and vegetables that are rich in vitamin D:
Mushrooms
Mushrooms are one of the few plant-based sources of vitamin D. They contain a type of vitamin D called ergosterol, which is converted to vitamin D2 when exposed to sunlight.
One cup of sliced mushrooms contains about 10% of the daily recommended intake of vitamin D.
Spinach
Spinach is a leafy green vegetable that is rich in a variety of nutrients, including vitamin D. One cup of cooked spinach contains about 6% of the daily recommended intake of vitamin D.
Kale
Kale is another leafy green vegetable that is rich in vitamin D. One cup of cooked kale contains about 6% of the daily recommended intake of vitamin D.
Okra
Okra is a vegetable that is commonly used in Indian cuisine. It is rich in vitamin D, with one cup of cooked okra containing about 4% of the daily recommended intake of vitamin D.
Conclusion
While fruits and vegetables are not typically a good source of vitamin D, there are some exceptions. Mushrooms, spinach, kale, and okra are all rich in vitamin D and can be incorporated into your diet to help you maintain good health.
