Vitamin D is one of the most significant vitamins for a human body. This vitamin helps in maintaining two important minerals in body responsible for bone development – calcium and phosphorus. These minerals along with vitamin D help in building baby’s bones and teeth. A deficiency of this vitamin can cause deformities in baby’s bones and teeth. It can also affect weight of baby. If a mother does not consume adequate amount of vitamin D during pregnancy then it can have serious implications on baby’s health and development later in life too. For example, the baby can develop rickets, abnormal growth in bones, delayed physical development and weaker immune system. A pregnant woman needs 5 micrograms of vitamin D per day. One good thing about vitamin D is that your body produces vitamin D if it is exposed to sunlight so standing in early morning sun for some time is a good way of getting vitamin D on daily basis.
Foods For Vitamin D Rich Pregnancy Diet
Mushrooms are a powerhouse of vitamin D and a great source of vitamin D for vegetarian people. Like human beings, mushrooms are also able to synthesize vitamin D from sunlight and hence they are quite rich in this important nutrient. You can add mushrooms in a variety of things like soup, pizza, curries, salads, etc. Combining mushrooms with other healthy foods can also make powerful recipe for meeting your nutritional needs during pregnancy. For example, mushroom, milk and almond soup tastes great and is a perfect recipe for getting vitamin D as all the three ingredients are high on vitamin D.
Eggs are another cheap and easily available food source brimming with vitamin D. An egg yolk contains 20 IU of vitamin D and iron, B vitamins and other minerals. Eating eggs in the breakfast makes an easy and healthy option for vitamin D rich food during pregnancy. You can eat eggs in various forms like omelet, scrambled eggs, boiled eggs, etc.
Fish is a great source of vitamin D. Any fish high in fats is high in vitamin D like tuna, salmon or mackerel. Only one serving of Salmon can provide you enough vitamin D for the day. Eating fish three times a week is sure shot way to increase vitamin D intake.
Most of the cereals available in the market are fortified with vitamin D. Please read the labels carefully before buying your regular cereal box. Eating these cereals daily in breakfast can help you get your daily dose of sunshine vitamin. Adding half a cup of milk with your cereal will boost the amount of vitamin D and will make for a healthy breakfast.
Cod Liver Oil
Cod liver oil tablets are a great source of vitamin D. One tablet contains as much as 450 IU of vitamin D. Besides, they are also high in omega–3 fatty acids, a very important nutrient which is not easily available in other foods. Along with these foods, do not forget to soak in the morning sun for some time daily.