Best Food Sources of Vitamin D



Before we know about the best food sources of Vitamin D, first let’s find out what Vitamin is D. Vitamin D is a fat soluble vitamin, which is essential for many health issues. Although, five types of Vitamin D have been discovered by the scientists but only two types of Vitamin D are considered most valuable. The five types of Vitamin D are Vitamin D1, D2, D3, D4 and D5. Two Most important D vitamins are Vitamin D2 or ergocalciferol and Vitamin D3 or cholecalciferol. It should be noted that there are two different basic building blocks of vitamin D for humans and plants. In humans, cholesterol is the basic building block of vitamin D and in plants, ergosterol is the basic building block of vitamin D. So, when sunlight or ultraviolet ray touches the plant leaves, the basic building block of vitamin D in plants- ergosterol is converted into ergocalciferol, or vitamin D2. Similarly, when ultraviolet ray hits our skin, a type of cholesterol called 7-Dehydrocholesterol is converted to cholecalciferol or Vitamin D3.




Vitamin D and Health Facts

Vitamin D plays many important roles in overall health. One of the main roles of Vitamin D is calcium and phosphorous metabolism. Vitamin D helps to regulate bone health and muscle health. It is also an important vitamin for preventing diseases and conditions such as heart diseases and problems, type 2 diabetes, osteoporosis, chronic fatigue and certain types of cancers. Vitamin d helps in regulating immune system responses, muscle composition & function and blood pressure. It plays important roles in lowering bacterial infections and excessive inflammation. Vitamin D is also a good vitamin for mental health as it promotes mood stability. Vitamin D is very important for skin health as well. Vitamin D is widely used around the world to treat skin problems. It plays crucial roles in skin cell metabolism and growth. Vitamin D is very important for skin pigmentation.  Food sources of Vitamin D are naturally present in very few foods. Give below are some of the best food sources of Vitamin D.


Best Food Sources of Vitamin D
  • Salmon
  • Sardines
  • Mackerel
  • Tuna
  • Sole Fish
  • Herring
  • Pure Cod Liver Oil
  • Milk
  • Fortified Cereal
  • Eggs
  • Shiitake Mushrooms
  • Ricotta Cheese


Vitamin D and Sunlight

Sunlight is important for Vitamin D production in the body. Exposure to the sun is important to produce Vitamin D.  Sun exposure of about 15-20 minutes a day should be enough to produce the required Vitamin D. Sun ray should be unfiltered by sunscreen and glass. UV ray doesn’t travel through glass so you’ll not get desired result. It is important to note that over exposure to sun can cause skin cancer. So, you should not over do it. The amount of exposure depends on many things such as time of the year, place you live in and also the colour of the skin. Therefore, it is advisable to consult healthcare professional before you go to the routine sun exposure for getting Vitamin D.

Vitamin D Deficiency

Vitamin D deficiency can cause muscle weakness, bone fractures, soft bones, bone pain, bad immunity and chronic fatigue. Lack of Vitamin D can lead to rickets in children and poor cognitive function in older persons. Autoimmune disorders indicate there’s a deficiency of Vitamin D in the body.

Recommended Dietary Allowances (RDAs) for Vitamin D

Age
Male
Female
Pregnancy
Lactation
0–12 months
400 IU
(10 mcg)
400 IU
(10 mcg)


1–13 years
600 IU
(15 mcg)
600 IU
(15 mcg)


14–18 years
600 IU
(15 mcg)
600 IU
(15 mcg)
600 IU
(15 mcg)
600 IU
(15 mcg)
19–50 years
600 IU
(15 mcg)
600 IU
(15 mcg)
600 IU
(15 mcg)
600 IU
(15 mcg)
51–70 years
600 IU
(15 mcg)
600 IU
(15 mcg)


>70 years
800 IU
(20 mcg)
800 IU
(20 mcg)


* IUs = International Units.

Because not many natural foods provide Vitamin D, getting sufficient vitamin D from natural food sources alone is difficult. For maintain a healthy Vitamin D status one should have the best food sources of Vitamin D, some exposure to sunlight and take dietary supplements of Vitamin D as well.





            


    

                  




                   




 Related and Recommended

Best Food Sources of Vitamin E: High Vitamin E Foods

Vitamin E is a group of fat-soluble vitamins including 8 antioxidants, 4 tocopherols and 4 tocotrienols. Vitamin E is important for normal reproduction and an important antioxidant that neutralizes free radicals in the body. Vitamin E is extremely important for preventing cell damage from the free radicals. It protects skin from the ultraviolet light. In addition, Vitamin E plays a crucial role in the prevention of oxidative stress and certain cancers such as bladder, prostate, and pancreatic cancer. Vitamin E helps to protect against Alzheimer's disease as well...


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2 comments:

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Shahz said...

Hmmm, interesting. I should eat foods that has more vitamin D more often. Your article are very informative. I learn a lot about vitamin D. thanks for visiting my blog... www.shoetravel.com

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