Vitamin D is an essential nutrient that plays a crucial role in maintaining our physical health, including bone health and immunity. However, recent studies suggest that vitamin D is also vital for our brain health. Several neurodegenerative diseases such as Alzheimer’s, Parkinson’s, and multiple sclerosis have been linked to vitamin D deficiency. Therefore, it is crucial to ensure that our body gets an adequate amount of vitamin D. One way to achieve this is through diet. Here are five foods that are rich in vitamin D and can protect your brain health.
Vitamin D is an essential nutrient that has a wide range of benefits. It is known for strengthening our bones and reducing inflammation, but recent studies have shown that it may also keep the brain strong. Lower levels of vitamin D have been associated with an increased risk of developing dementia, while higher levels in the brain have been linked to stronger cognitive function. This could mean that the sunshine vitamin can create resilience to protect the aging brain against diseases such as Alzheimer’s disease and other related dementias.
While sunlight exposure is one of the best sources of vitamin D, it is also possible to get the nutrient by eating various foods or taking a dietary supplement. The recommended dietary allowance of vitamin D is 600 IU for people aged 1 to 70 and 800 IU for those 71 and older. Here are five foods rich in vitamin D that you can add to your grocery list:
Salmon: Experts recommend eating oily fish, such as salmon, because it’s rich in vitamin D. Three ounces of salmon typically has between 350 and 550 IUs. Farmed salmon contains just 25% of the vitamin D levels of the wild-caught variety, and how you cook it matters as well.
Fortified milk: Milk is already rich in a variety of vitamins, including vitamin D, and most milk options in the U.S., including non-dairy alternatives, are already fortified. Fortified milk in the U.S. typically contains 120 IUs in one cup. Fortified soy, almond, and oat contain between 100 and 144 IUs per cup.
Mushrooms: Mushrooms are uniquely rich in vitamin D compared to other produce, especially if exposed to sunlight or treated with ultraviolet light before hitting the stores. Portabella mushrooms (100 grams) exposed to light have about 446 IUs of vitamin D compared to 10 IUs when not exposed to light.
Egg yolks: One egg yolk has about 35 IUs of vitamin D. While the yolk is higher in cholesterol, most people can eat eggs in moderation.
Yogurt: Yogurt is an excellent source of protein and has antioxidative properties that help strengthen your gut and immune system. It’s also a good source of vitamin D, especially when fortified with the vitamin.
While food can provide vitamin D, it is crucial to talk to your doctor before significantly upping your intake or taking a supplement. Too much vitamin D can cause calcium buildup and may damage the kidneys.
In conclusion, incorporating these five vitamin D-rich foods into your diet can provide numerous benefits for your brain health. From improving your memory and cognition to protecting against cognitive decline and depression, the potential advantages are vast. So don’t forget to include these foods in your meals to keep your brain healthy and happy!
