Sources of vitamin D, When a person’s skin is exposed to direct sunlight, the body creates vitamin D, a type of nutrient. Although vitamin D is not naturally present in many foods, people can nevertheless ingest it. Oily fish and some types of mushrooms contain significant amounts of vitamin D.
The Office of Dietary Supplements (ODS)Trusted Source states that the main advantage of vitamin D is that it promotes the health of bones, muscles, and nerves. Additionally, it supports a strong immune system.
If the birds laying the eggs are free-range, it is found in the yolks of the eggs. Vitamin D is also present in some mushrooms.
Vitamin D is not produced by any other plant-based meals, though. It can be challenging to get enough vitamin D for people whose diets are primarily vegetarian or vegan as well as for those who do not or are unable to spend a lot of time outside.
The following foods will help people have more vitamin D overall in their bodies if they are worried that they are not getting enough through sunlight.
Sources of Vitamin D
1. Oily fish sources of vitamin D
The amount of vitamin D in oily fish and fish oils is among the greatest in dietary sources.
These may consist of:
Cod liver oil: This product has 450 international units (IU) per teaspoon, which is 75% of the daily requirement for an adult (RDA).
Herring: This food provides 306 IU per fillet when it is dry-cooked, which is 51% of the recommended daily allowance.
Swordfish: This food provides 706 IU, or 117 percent of the RDA, per piece when it is dry-cooked (Reliable Source).
2. Mushrooms sources of vitamin D
Certain mushrooms might be a choice for someone who dislikes fish or is vegetarian or vegan. High levels of vitamin D are found in several varieties of mushrooms.
These consist of:
- Raw maitake mushrooms: 50 grams (g) of raw maitake mushrooms contain 562 IU or 94 percent of a person’s recommended daily allowance (RDA).
- Dried shiitake mushrooms: Shiitake mushrooms that have been dried contain 77 IU per 50 trusted Sources or 12% of the recommended daily allowance.
UV light exposure can cause mushrooms to have significant quantities of vitamin D. These may consist of:
- Raw Portobello mushrooms that have been exposed to UV rays have a 568 IU content per 50 trusted Sources or 95% of the recommended daily allowance.
- Raw white mushrooms that have been exposed to UV rays: These have 523 IU (or 87 percent of the RDA) per 50 trusted Sources.
3. Egg yolks
Additionally, vitamin D levels in egg yolks can be high, especially if the chickens were raised without confinement. For instance, two large hen eggs used to make scrambled eggs contain 88 IUTrusted Source or 15% of a person’s RDA.
4. Fortified foods
Many commercially accessible foods have vitamin D added by manufacturers. These foods are said to have been supplemented with vitamin D or other nutrients.
Foods frequently containing additional vitamin D and other nutrients include:
- Orange juice,
- Cow’s milk,
- Breakfast cereals
5. Getting enough vitamin D
A person is at risk of getting weak bones if they do not consume enough vitamin D, according to the ODSTrusted Source. A person may have bone pain or muscle weakness as symptoms of this. At first, these symptoms may not be noticeable.
According to some research, vitamin D may help with the following additional health advantages:
- Some tumors’ resistance
- Vascular conditions
The ODS claims that there isn’t enough data yet to determine whether this is true. Results from previous studies have been conflicting.
For all individuals aged 1 to 70, the RDA for vitamin D is 600 IUTrusted Source. It is 400 IU for infants under the age of one and 800 IU for people over the age of 70. This presupposes that a person has had the least amount of exposure to the sun.
The general belief is that a person will produce enough vitamin D if they spend time outside a few times per week. The ODS Trusted Source asserts that this can change significantly depending on:
- Time of day
- The presence of cloud cover or smog
- The color of a person’s skin
- Whether a person is wearing sunscreen
Because glass blocks the radiation that creates vitamin D, being in direct sunshine behind a window will not help vitamin D production.
It’s essential to get enough vitamin D to keep your bones strong. Spending regular time outside while ensuring sure the arms, face, and legs are exposed is the simplest approach to obtaining adequate vitamin D.
Consuming adequate amounts of vitamin D may be challenging, depending on a person’s food preferences. In this situation, vitamin D pills, which can be bought online, might be a wise decision.
Try to eat oily fish, some mushrooms, and free-range egg yolks if this isn’t possible.