Taking care of our vitamin D levels is an important step in ensuring a healthy life, free of the various diseases associated to vitamin D deficiency. We are all aware of the benefits of vitamin D for our health and here are just a few of them.
• It has been proven that there is a connection between vitamin D levels and certain types of cancers.
• It is vital for the health and strength of our bone tissue and teeth
• Plays a key role in the strength of our immune system
• Regulates our blood sugar levels, prevents Diabetes type II
• Prevents hypertension
Just a few years ago it has been considered that we can only obtain vitamin D from the sunlight. We have to agree that the greatest source of vitamin D is the sun and it usually takes us to expose ourselves to direct sunlight 10-15 minutes a day to obtain the recommended doses of vitamin D.

Other sources of vitamin D

Having a diet which includes vitamin D rich foods is important because of the benefits of vitamin D for our health. However, the number of foods that contain vitamin D naturally is very low. For that reason we have made a short list of the foods which have most vitamin D.

Fatty Fish

Fatty fish (salmon, mackerel, tuna, and catfish) are great sources of this valuable vitamin. Usually one serving is enough to fulfill our daily needs. Fish liver and also fish oils are loaded with vitamin D.

Eggs

Eggs are another great source of vitamin D. However, we have to take care that most of this vitamin is found in the egg yolk. And to get our daily dose of vitamin D from eggs we will have to eat ten eggs. Since this is too much, it is better to combine different sources of vitamin D in your diet.

Fortified Milk

The third source of vitamin D we have selected to include in this list is milk. Since vitamin D is not naturally found in milk we use fortified milk. Four coups of milk are equal to the recommended daily dose of vitamin D. Vitamin D in milk is very beneficial for the health of our bones because it works great when combined with calcium.

Fortified Cereal

Just like milk, a great number of cereals are fortified with vitamin D. Depending on the type of cereal and also the manufacturer the amounts of vitamin D can be different. For that reason it is wise to read the labels when buying them.

Vitamin D can also be found in other types of foods, like certain types of mushrooms, orange juice, liver, certain types of cheeses and yoghurts fortified with vitamin D, etc. As you can see, we can obtain vitamin D from food but avoid getting your daily needs of vitamin D from just one type of food. A well balanced diet will be more beneficial for your health and don’t forget to go outdoors whenever you can and enjoy the sun.

Author's Bio: 

The above article is written by Alex Colin who writes about Vitamin D Deficiency Symptoms