Vitamin D is a crucial nutrient that plays several important roles in the human body. Its main function is to help the body absorb calcium from the diet, which is essential for the development and maintenance of healthy bones and teeth. However, vitamin D also has several other important functions in the body, including:
Supporting immune function: Vitamin D is thought to play a role in supporting the immune system and helping to fight off infections.
Regulating cell growth and differentiation: Vitamin D is involved in regulating the growth and differentiation of cells in the body, which is important for maintaining healthy tissues.
Reducing inflammation: Vitamin D has anti-inflammatory properties and may help to reduce inflammation in the body, which is associated with several chronic diseases.
Supporting cardiovascular health: Vitamin D is thought to play a role in supporting cardiovascular health by helping to regulate blood pressure and reduce the risk of heart disease.
Regulating insulin levels: Vitamin D is involved in regulating insulin levels in the body, which is important for maintaining healthy blood sugar levels.
Vitamin D is synthesized in the skin when it is exposed to sunlight. However, it can also be obtained from certain foods, such as fatty fish, egg yolks, and fortified foods like milk and cereals. Vitamin D is converted into its active form in the liver and kidneys, where it can then carry out its various functions in the body.
25 foods and herbs rich source of vitamin D in details
Here are 25 foods and herbs that are rich sources of vitamin D:
Fatty fish: Fatty fish like salmon, tuna, and mackerel are excellent sources of vitamin D. A 3-ounce serving of cooked salmon contains about 450 international units (IU) of vitamin D.
Cod liver oil: Cod liver oil is one of the best sources of vitamin D, with a single tablespoon containing around 1,300 IU.
Egg yolks: Egg yolks are a good source of vitamin D, with one large egg containing about 44 IU.
Mushrooms: Some types of mushrooms, such as shiitake and portobello mushrooms, are good sources of vitamin D. When exposed to UV light, mushrooms can produce vitamin D2, which is a form of vitamin D that is found in plant foods.
Fortified dairy products: Many dairy products, such as milk, cheese, and yogurt, are fortified with vitamin D. A cup of fortified milk contains around 100 IU of vitamin D.
Fortified plant-based milk: Plant-based milk alternatives, such as soy milk and almond milk, are often fortified with vitamin D. One cup of fortified soy milk can contain up to 120 IU of vitamin D.
Fortified orange juice: Some brands of orange juice are fortified with vitamin D, with one cup providing around 100 IU.
Fortified breakfast cereals: Many breakfast cereals are fortified with vitamin D, with some brands providing up to 100 IU per serving.
Beef liver: Beef liver is a good source of vitamin D, with a 3-ounce serving containing around 50 IU.
Sardines: Sardines are a good source of vitamin D, with a 3-ounce serving of canned sardines in oil containing around 170 IU.
Herring: Herring is a good source of vitamin D, with a 3-ounce serving of pickled herring containing around 680 IU.
Tuna: Tuna is a good source of vitamin D, with a 3-ounce serving of canned tuna in oil containing around 200 IU.
Caviar: Caviar is a good source of vitamin D, with a tablespoon of caviar containing around 15 IU.
Cheese: Some types of cheese, such as cheddar and Swiss cheese, are good sources of vitamin D, with one ounce of cheese containing around 6 IU.
Pork: Pork is a good source of vitamin D, with a 3-ounce serving of pork chops containing around 16 IU.
Oysters: Oysters are a good source of vitamin D, with a 3-ounce serving of cooked oysters containing around 320 IU.
Shrimp: Shrimp is a good source of vitamin D, with a 3-ounce serving of cooked shrimp containing around 130 IU.
Fortified tofu: Some brands of tofu are fortified with vitamin D, with a 3-ounce serving of fortified tofu containing around 80 IU.
Fortified margarine: Some brands of margarine are fortified with vitamin D, with a tablespoon of fortified margarine containing around 60 IU.
Fortified soy yogurt: Some brands of soy yogurt are fortified with vitamin D, with a 6-ounce serving containing around 100 IU.
Chanterelle mushrooms: Chanterelle mushrooms are a good source of vitamin D, with a 3-ounce serving of raw chanterelle mushrooms containing around 2,000 IU.
Maitake mushrooms: Maitake mushrooms are a good source of vitamin D, with a 3-ounce serving of
15 vegetarian foods and herbs rich source of vitamin D in details
Here are 15 vegetarian foods and herbs that are rich sources of vitamin D:
Portobello mushrooms: Portobello mushrooms are a good source of vitamin D, with a 3-ounce serving of grilled portobello mushrooms containing around 400 IU.
Shiitake mushrooms: Shiitake mushrooms are a good source of vitamin D, with a 3-ounce serving of dried shiitake mushrooms containing around 1,600 IU.
Morel mushrooms: Morel mushrooms are a good source of vitamin D, with a 3-ounce serving of fresh morel mushrooms containing around 1,300 IU.
Chanterelle mushrooms: Chanterelle mushrooms are a good source of vitamin D, with a 3-ounce serving of raw chanterelle mushrooms containing around 2,000 IU.
Button mushrooms: Button mushrooms are a good source of vitamin D, with a 3-ounce serving of raw button mushrooms containing around 400 IU.
Enriched soy milk: Many brands of soy milk are enriched with vitamin D, with a cup of fortified soy milk containing around 100 IU.
Enriched orange juice: Some brands of orange juice are enriched with vitamin D, with a cup of fortified orange juice containing around 100 IU.
Enriched rice milk: Some brands of rice milk are enriched with vitamin D, with a cup of fortified rice milk containing around 120 IU.
Enriched almond milk: Some brands of almond milk are enriched with vitamin D, with a cup of fortified almond milk containing around 100 IU.
Enriched breakfast cereals: Many breakfast cereals are enriched with vitamin D, with some brands providing up to 100 IU per serving.
Tofu: Tofu is a good source of vitamin D, with a 3-ounce serving of fortified tofu containing around 80 IU.
Tempeh: Tempeh is a good source of vitamin D, with a 3-ounce serving of cooked tempeh containing around 30 IU.
Soy yogurt: Some brands of soy yogurt are enriched with vitamin D, with a 6-ounce serving containing around 100 IU.
Hemp milk: Some brands of hemp milk are enriched with vitamin D, with a cup of fortified hemp milk containing around 100 IU.
Chia seeds: Chia seeds are a good source of vitamin D, with a 1-ounce serving of chia seeds containing around 8 IU. Chia seeds can be sprinkled on top of yogurt, smoothie bowls, or salads to add a nutritional boost.
Dr Neeraj Kaushik founder Kaushik Acupuncture & complementary medicine, best acupuncturist in Delhi NCR