The body needs vitamin D to remain healthy. It aids in controlling the body’s calcium and phosphate levels, which are crucial for the development and maintenance of strong bones, teeth, and muscles.
People who do not spend enough time outdoors in direct sunlight or who do not consume enough foods that contain vitamin D are more likely to have vitamin D deficiencies. This can result in bone pain in adults from osteomalacia, a softening of the bones, and bone deformities like rickets in children.
Some foods naturally contain vitamin D, a fat-soluble vitamin. Additionally, it can be found as a dietary supplement and is added to other foods. When ultraviolet light from sunlight strikes the skin, your body produces vitamin D.
Vitamin d foods
Twenty micrograms of food-based vitamin D per day are advised. However, the recommended daily intake of food is 25 micrograms if you do not receive consistent daily sun exposure.
Vitamin D is present in a number of foods, including:
Salmon is high in vitamin D, though the amount can vary greatly depending on whether it was raised on a farm or caught in the wild. A 3-ounce serving of wild salmon typically contains 988 international units (IU) of vitamin D, whereas a similar serving of farm-raised salmon only contains 250 IU or nearly a quarter of the recommended daily intake.
- Sardines and herring
Per 3-ounce serving, fresh Atlantic herring has 216 IU. Each serving of pickled herring contains about 112 IU. Sardines can have 177 IU in each 3.8-ounce serving.
- Various fatty fish
There is numerous another fatty, oily fish that are rich in vitamin D. For a varied diet, canned tuna (268 IU), mackerel (360 IU), and halibut (384 IU) are all viable fish options.
- Fish liver oil
For the purpose of preventing and treating vitamin D deficiency in children, this is a common vitamin D supplement. Cod liver oil is high in vitamin A and omega-3 fatty acids and provides 448 IU of vitamin D per teaspoon.
- Egg whites
Animals other than fish can also provide vitamin D. It can be found in chicken eggs, and depending on how the chicken is raised, the IU content can vary greatly. A farm-raised chicken, for instance, that spends the majority of its time indoors will lay eggs with about 37 IU, whereas chickens that receive moderate to full sun exposure can produce eggs with IU counts of 148 and higher.
Mushrooms are the only plant that can produce vitamin D, and they do so when they are exposed to UV rays. Vitamin D2, which is primarily present in mushrooms, may not be as beneficial to your health as D3, according to some studies.
- Fortified foods
Eating foods that have been fortified with vitamin D is a typical method of obtaining it. These may consist of:
- Cow’s milk
- Soy milk
- Orange juice