Safe Farmed Fishes are good Source of Vitamin D

Vitamin D is an essential nutrient that helps our body to absorb calcium and phosphorus, which are important for bone health and immune function. Vitamin D deficiency can lead to rickets, osteomalacia, and increased risk of infections, autoimmune diseases, and some cancers.

One of the best ways to get enough vitamin D is through exposure to sunlight, but this can be challenging for many people who live in regions with limited sunshine, have darker skin, or use sunscreen or because of their lifestyle. Another way to get vitamin D is through food sources, such as fatty fish, egg yolks, cheese, and fortified foods.

However, not all fish are equally rich in vitamin D, and some may also contain harmful contaminants, such as mercury, PCBs, and antibiotics. Therefore, it is important to choose safe and sustainable sources of fish that can provide us with adequate vitamin D without compromising our health or the environment.

One of the best options is to consume safe farmed fishes, which are raised in controlled and regulated conditions that ensure their quality and safety. Safe farmed fishes are good sources of vitamin D because they are fed with vitamin D-enriched feed, which increases their vitamin D content compared to wild-caught fishes. Moreover, safe farmed fish are free from mercury and other pollutants, as they are grown in clean and monitored water systems. Additionally, safe farmed fish are more environmentally friendly, as they reduce the pressure on overfished wild stocks and prevent habitat destruction and biodiversity loss.

Some examples of safe farmed fishes that are good sources of vitamin D are salmon, trout, tilapia, and catfish. These fishes are also rich in omega-3 fatty acids, protein, and other nutrients that benefit our health. According to the USDA, a 3-ounce serving of cooked farmed trout provides 645 IU of vitamin D, which is 108% of the recommended daily intake.

To enjoy the benefits of safe farmed fishes, it is recommended to consume them at least twice a week, as part of a balanced and varied diet. You can prepare them in different ways, such as baking, grilling, steaming, or poaching, and season them with herbs, spices, lemon, or garlic for extra flavor. You can also pair them with vegetables, salads, grains, or legumes for a complete and nutritious meal.

Safe farmed fishes are good sources of vitamin D that can help us meet our daily needs and support our overall health and well-being. By choosing safe farmed fishes, we can also protect our planet and its resources for future generations. So, next time you go to the market or order online, look for safe farmed fishes and enjoy their delicious taste and health benefits.

References :

https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792 : https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ : https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6213340/ : https://www.fda.gov/food/buy-store-serve-safe-food/selecting-and-serving-fresh-and-frozen-seafood-safely : https://www.worldwildlife.org/industries/farmed-seafood : https://fdc.nal.usda.gov/