How to get rid of vitamin D deficiency in the body.

There are different foods found with vitamin D. It is also present in sunlight in high proportion. It is the most common sources of vitamin D. When body comes in contact with direct sunlight it produces vitamin D. This vitamin D assist the formation of bones structure and make them strong. It extract the calcium from food, which promote the formation of bone strength and structure.

Vitamin D deficiency particularly accountable for weaker bone structure. People are more likely to have this problem, who spend most of time in offices and indoor activities, which increase the risk of rickets. People feel pain in their muscles and bones. Some people use different supplement containing vitamin D to fulfill the requirement. However, the high intake of vitamin D becomes the reason for different problems. It should be used with the recommendation of your health expert or you can take good amount of vitamin D by adding fruits and vegetable in your diet.
Here are top food that contain good proportion of vitamin D.

1. Egg yolk

Egg yolk is replete with various nutrients that essential for our body. It is also good source of vitamin D. Vitamin D proportion in one egg yolk is 36.7 IU. However, it could be different for other eggs because vitamin D extent in egg yolk depends on, how much vitamin D is fed to hens, through feed or sunlight.

Vitamin D present in eggs, help to reduce the risk of osteoporosis and diabetes. It maintain the health of cardiovascular disease as well.

2. Oily fishes such as salmon,sardines herring and tuna.

Sea food is another good source of all nutrients and mineral, which reduces the risk of various problems. Oily fishes contain fatty acids, which proves good for immune system and cardiovascular system healthy. Oily fishes like salmon, herring and tuna contain 447 IU. It strengthen the bones teeth and muscles. Other fishes like sardines, tuna and herring provide about 177 IU, 216 IU and 268 IU respectively.

3. Mushrooms

Mushrooms have good ability to produce vitamin D from UV- rays or direct sunlight. Mushrooms contain D2, form of vitamin D that is a fat soluble vitamin and help to absorb calcium and phosphorus in the body. This food have 150-450 IU of vitamin D.

4. Fortified milk

Fortified milk is filled with vitamin A and D. It also packed with other nutritions like calcium, fat, protein, calories and fibre.
Excessive amount of vitamin D can be obtain from fortified milk that is 130 IU /cup.

5. Fortified yogurt

Fortified yogurt is another dairy product that contribute good amount of vitamin D in the body. Vitamin D also helps in reducing weight, boost up immune system.
It have 120 IU of vitamin D. Except from vitamin D, it provide calcium, protein and vitamin B complex.

6. Fortified orange juice

Orange juice have good antioxidant properties due to high vitamin C, and folate. It reduces the heart diseases as well. Orange juice provide about 100 IU of vitamin D to the body
In some countries people have allergy from milk, so they are recommended to consume vitamin D fortified orange juice.

7. Fortified soy milk

Soya milk allocate 115 IU to the body and play a significant role in providing calcium, potassium and protein to the body. It is a plant based milk and made from soy beans.
Soy milk have omega-3 fatty acids, which strengthen the brain functioning.

8. Fortified cereals

Fortified cereals are another food that have excellent amount of vitamin D and other vitamin such as vitamin A, vitamin B1, B2, B3, B6, B12, iron, zinc and calcium. About 78 gram of cereals provide 136 IU to the body

People at high risk of vitamin D deficiency.

Vitamin D is essential nutrient in our body and its deficiency triggered major diseases such as cardiovascular diseases, asthma and cancer.
People who suffer with the allergy from milk. They are more likely to have vitamin D deficiency.
The proportion of vitamin D depends on the health and age of a person. That is why, different doses are recommended by health expert if you are taking vitamin D supplements. 

• The deficiency of vitamin D initiate from childhood. The amount of vitamin D in babies varies with amount of vitamin D present in breast milk. To complete this deficiency at first stage, give proper exposure of sunlight to infants.
• Adults are also found with vitamin D deficiency because age slower the process of producing vitamin D from the sunlight. People also suffer with this problem, who have dark skin. The pigment alleviate the skin ability to form vitamin D. Moreover, people who spent most of their time indoor, suffer with this problem
• Some drugs also imbalance the production of vitamin D. The drugs to lower the cholesterol adversely effect on vitamin D production.
• Some other steroid also affect on vitamin D formation. These steroid effect on digestion system, through this digestive system is unable to digest fat which result in the deficiency of vitamin D in the body.