What is vitamin D?
Vitamin D is a nutrient, but the human body also produces it as a hormone. It use to help the body retain water has a long history and absorbs calcium and phosphorus, two nutrients essential for the development of bone. It is a fat-soluble vitamin.
The finest sources of vitamin D are the flesh of fatty fish and fish liver oils. However, foods like Cheese, cow liver and egg yolks contain a substantial amount of vitamin D.
Some mushrooms contain vitamin D2, and some of the commercially available mushrooms have higher levels of D2 due to deliberate exposure to intense ultraviolet radiation.
Though certain foods have been fortified with vitamin D, very few foods contain it naturally. Most people find that taking a supplement is the best option because it can be hard enough to get vitamin D through diet alone.
Benefits of vitamin D foods
Calcium and phosphate levels in the body are regulated with the aid of vitamin D. Vitamin D is necessary to maintain strong bones, teeth and muscles.
Lack of vitamin D can result in bone discomfort from osteoma Lacia in adults and bone abnormalities such as rickets in children.
It aids in the body's absorption of minerals, including calcium and phosphorus. Your teeth and bones become robust due to vitamin D.
In addition to that, the immune system, muscles and nerves are all supported by vitamin D. Sunlight on your skin, fatty fish, eating eggs and fortified foods like milk and cereal are other ways to acquire vitamin D.
The following are the vital benefits of consuming vitamin D foods.
- Build strong bones
- Supports a healthy system
- Promote healthy blood sugar levels
- Good for a health pregnancy
- Reduce the risk of cancer
List of Vitamin D rich foods
The underlying foods are rich in vitamin D and are often recommended by health experts to those who lack vitamin D.
Salmon
Popular fatty fish like salmon is a fantastic source of vitamin D. The amount of vitamin D in salmon can significantly vary depending on whether it is wild or farmed. Wild salmon typically has a higher vitamin D content.
Herring and sardines
Another excellent source of vitamin D3 is a widely consumed fish that can be served, smoked, raw, canned or pickled. Pickled herring is an excellent substitute for fresh fish. Beware, pickled herring contains a lot of sodium, which can be dangerous in high doses. Vitamin D3 is also abundant in canned sardines.
Fatty fish offer around 1.5 grams of omega-3s like herring. Sardines have one of the most significant omega-3 fatty acids and the lowest mercury concentrations of any fish.
Cod liver oil
Vitamin D is an essential component of cod liver oil. The fresh cod liver can be consumed for cod liver oil or obtained through supplements.
Vitamin A and vitamin D are found in cod liver oil, which is also used to treat high blood pressure, heart disease, osteoarthritis, rheumatoid arthritis, depression, glaucoma, middle ear infections and excessive cholesterol.
Additionally, it prevents macular degeneration, an age-related eye problem.
Canned tuna
One of the best food sources of vitamin D is tuna. Three ounces of canned tuna can provide up to half of the daily allowance. Vitamin D is essential for maintaining healthy bones, boosting immunity to fight against infection and ensuring youngsters grow to their full potential.
Egg yolks
Sunlight is a vital source of vitamin D. However, eating natural vitamin D-rich foods like eggs may help you get the vitamin D you need each day.
Mushrooms
The immune system is strengthened by vitamin D, which is vital for human metabolism. Mushroom is one of the good sources of vitamin D as it has been exposed to sunlight since their inception.
Soy-milk
Soy milk includes all nine essential amino acids in the right amounts. Additionally, silk soymilk has a high source of calcium and vitamin D nutrients, which are crucial for children's growth.
Milk
All varieties of dairy milk are a great source of vitamin D and contain a number of other vital nutrients.
Butter
Butter has a good source of vitamin D. Other than that, it also has a substantial amount of vitamin A, E, B12 and K2. Raw butter is the only source of a large number of fat-soluble vitamins.
Cheese
Most cheeses aren't fortified; hence, they have minimal vitamin D. However, Ricotta cheese stands out as the best natural dairy source.
Since Cheese is high in fat, you should eat it moderately and not overconsume it.
Fish
Fish are a significant dietary source of vitamin D. Mostly, vitamin D is present in the liver and fat tissues, mainly the fat found in muscle. Since fish cannot synthesise vitamin D, they must rely entirely on food sources to meet their needs.
Considerations for Vitamin D dosage
After treatment is stopped, vitamin D toxicity may persist for two months or longer.
A sufficient dietary calcium intake is necessary for an adequate clinical response to vitamin D therapy.
People diagnosed with rickets must refrain from taking vitamin D supplements. The gap between therapeutic and harmful doses for rickets patients who are vitamin D resistant is constrained; dose adjustments should be based on clinical response to prevent toxicity.
Daily recommened dose of Vitamin D foods
The daily recommended dose of vitamin D varies depending on age, gender and other factors, but in general, adults need around 600-800 IU (international units) of vitamin D per day.
Some foods that are high in vitamin D include:
- Fatty fish such as salmon, tuna, and mackerel
- Cod liver oil
- Egg yolks
- Fortified foods such as milk, orange juice, and cereal
It's important to note that it can be difficult to get enough vitamin D through food alone, especially for people who live in areas with limited sunlight or who have certain health conditions that affect vitamin D absorption.
In such cases, vitamin D supplements may be necessary to meet the daily recommended intake. It's always best to consult with a healthcare professional before starting any new supplement regimen.
Vitamin D: Caution
When taken by mouth
Vitamin D is very secure when used in the recommended dosages. Except when taken in excess, vitamin D usually has no adverse side effects.
Weakness, dry mouth, nausea, vomiting and other adverse symptoms are a few of the side effects of taking too much vitamin D. It may be risky to take vitamin D in dosages more significant than 4000 IU (100 mcg) daily for an extended period of time since it can result in dangerously high blood calcium levels.
Hardens arteries
Vitamin D supplementation hardens the arteries and deteriorates the performance of the heart.
Lymphoma
People with lymphoma may have higher calcium levels due to vitamin D. Kidney stones, and other complications could result from this. Take vitamin D usage seriously.
Tuberculosis
In tuberculosis patients, vitamin D may raise calcium levels.
Kidney disease
People with severe renal illness may experience higher calcium levels and an increased risk of "hardening of the arteries" if they take vitamin D. People with renal disease should closely monitor their calcium levels.
Summing up
Vitamin D foods are healthy and aid in the proper functioning of the body. Vitamin D intoxication can occur if taken in excess quantity.
If a person takes high-dose supplements for a long time, they may be at a higher risk of developing toxicity.
There is extremely little chance that getting vitamin D from food or sunlight will have negative side effects.
FAQs
What foods are highest in vitamin D?
Which fruit is rich in vitamin D?
How can I get vitamin D naturally?
1. Eat mushrooms
2. Add eggs in the diet
3. Try a UV ramp
4. Get proper sun rays
