Osteoporosis means porous bones, in which density and quantity of bone reduced. According to international Osteoporosis foundation, 1 in 3 and 1 in 5 women are at risk of bone fracture (osteoporosis). Lack of calcium and vitamin D become the cause of bone reduction. Balanced diet, good nutrition uptake, regular exercise and medication can help from bone- weakening. Vitamin D can be obtained from sun exposure. Here are the foods that are rich in vitamin D to slow the process of bone- weakening and prevent complications in the future.
Some studies suggested wild salmon contain higher range of vitamin D as compared to farmed salmon and other fatty fish. Still farmed or wild salmon both are great source of vitamin D of osteoporosis. It is suggested that baked fish retain more vitamin D quantity as compared to fried fish in vegetable oil.
Cod liver oil
Cod liver oil is supplement and good source to obtain certain nutrients,osteoporosis hard to get from other source. Cod liver oil is highly rich in vitamin A source and omega-3 fatty acid. Be cautious with the intake of cod liver oil as vitamin A can be toxic when taken in high amount.
Egg is wonderfully nutritious food. Egg white is mostly proteins while egg yolk has fat, vitamins and minerals. Pasture- raised chickens that roam outside in sunlight has high quantity of vitamin D in their eggs. Vitamin- enriched feed for chicken can also increase the level of Vitamin D in eggs.
The natural sources of vitamin D are less but fortunately, vitamin D can be fortified in cow’s milk, soy milk, orange juices, cereal and oatmeal. These fortified sources are the excellent source of vitamin D to consume if you are reluctant to fish.
Mushrooms are plant based source of vitamin D. They have natural capabilities of vitamin D production, just like human. However, they produce vitamin D2 and human produce vitamin D3.