One natural source of vitamin D apart from fruits and vegetables is sunlight. But the striking question is; does everyone get the needed amount of sunlight?
No!
Not everyone get the required amount of sunlight and awesome nutrient infused in it by God. In most places, some dream of sun and warmth every now and then.
Yet there are people who get excess sunlight not knowing it is something to be grateful.
Cities of the world with the least sunlight hours
Rjukan in Norway
Before 2013, this village stay up to 6 month without sunlight as a result of it mountainous features obstructing sunlight from the area. It is said that Rjukan's natural beauty its worst characteristics. Thanks to the installation of of heliostat mirror which captures sunlight into the village at certain range.
Barrow (USA)
Barrow in USA has extended hours of darkness, its located few kilometres from Arctic Polar Circle.
Do you know Barrow can stay for 2 months without sunlight?
And so many other places.
Imagine the condition of life in these places with low amount of sunlight. Generally they are effects of lack of sunlight.
Lack of sunlight causes
1. Lack of vitamin D which is good for proper functioning of the skin
2. Lack of sunlight can be linked to certain cancers (although excess sunlight can cause skin cancer)
3. Lack of sunlight can also lead to medical depression
4. Lack of sunlight can impair proper eye development in children.
Cities of the world with the highest sunlight hours
Yuma (USA)
World Meteorological Organisation has it that Yuma / Arizona has the highest sunlight hour in the whole world. 13 hours sunlight in summer and 11 hours in winter.
Phoenix (USA)
The capital of Arizona takes the second place in the whole world. Phoenix has approximately 300 days of sunlight per year.
Aswan (Egypt)
This is the highest sunny city in Africa with 11. 6 hours of sunlight per day.
Deficiency of vitamin D is Rickets others include
- Depression
Researchers have reported that depression in adult is linked to vitamin D deficiency.
- Reduced wound healing
Test tube study has shown that vitamin D helps in producing compounds which aid in healing of wound. Vitamin D is equally effective in preventing inflammation hence, lack of vitamin D can be seen clearly in impaired healing of wounds.
- Bone loss
The most important nutrient that is good for the formation of bone is calcium. But do you know the body needs vitamin D to absorb calcium for bone formation. This means that if you lack vitamin D in your body, chances are that calcium cannot be absorbed thereby endangering the health of the bones.
Can you see there is need to receive ample sunlight? But where it is not possible one can get good amount of vitamin D from foods.
5 Healthy foods rich in vitamin D
The recommended daily value of vitamin D is 800 IU (20 mcg) for people that get enough sunlight. Those that do not get enough sunlight needs 1000 IU (25 mcg).
1. Egg yolk
Eggs contain high quality of nutrients; the egg white containing more of protein while the yolk contains vitamins, minerals, and fats. Egg yolk contains 37 IU or 5 % DV of vitamin D.
This value can vary. If the chicken is well exposed to sunlight, vitamin D content of the egg yolk will 3 times higher.
But if the chicken is fed with feed rich in vitamin D, the egg yolk will be 7 times higher in % DV.
2. Salmon
According to USDA, one serving of 3.5
ounce of farmed salmon contains 526 IU of vitamin D / 66 % DV. While wild salmon contains 988 IU of vitamin D per 3.5 ounce of salmon.
You can see salmon contains very high quantity of vitamin D.
Cod liver oil is a wonderful option for those who does not like eating fish. It's a food supplement filled with important nutrients. Vitamin D is one of such nutrients.
Cod liver oil has been used since ancient days to cure deficiency in children. It contain 448 IU of vitamin D per 3.5 ounce. That is 56 % of recommended daily value.
Mushroom is the only plant which absorb vitamin D from sunlight. And it's the best plant source of vitamin D. Wide mushroom provides 2300 IU of vitmain D while commercially grown mushroom treated with UV light contains 130 to 450 IU of vitamin D per 3.5 ounce serving.
You can see salmon contains very high quantity of vitamin D.
3. Cod liver oil
Cod liver oil is a wonderful option for those who does not like eating fish. It's a food supplement filled with important nutrients. Vitamin D is one of such nutrients.
Cod liver oil has been used since ancient days to cure deficiency in children. It contain 448 IU of vitamin D per 3.5 ounce. That is 56 % of recommended daily value.
4. Mushroom
Mushroom is the only plant which absorb vitamin D from sunlight. And it's the best plant source of vitamin D. Wide mushroom provides 2300 IU of vitmain D while commercially grown mushroom treated with UV light contains 130 to 450 IU of vitamin D per 3.5 ounce serving.
5. Fortified foods
Most foods are fortified with vitamin D to improve their nutritional quality. Examples include cow milk, yoghurt, tofu, some breakfast cereals and so on.Foods with no vitamin D
Most foods lack vitamin D, some of these foods are honey, rice, chilli pepper and beans and so on.
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