Vitamin D is important for the human body for several reasons.
First, it helps the body absorb and use calcium, which is essential for strong bones and teeth. Without enough vitamin D, the body cannot properly absorb calcium from the diet, leading to weakened bones and an increased risk of fractures and osteoporosis.
Second, vitamin D plays a role in regulating the immune system and reducing inflammation in the body. This is important for overall health and may help prevent chronic diseases like heart disease, diabetes, and cancer.
Third, vitamin D is important for muscle function and may help reduce the risk of falls and injuries, especially in older adults.
Lastly, vitamin D deficiency has been linked to a number of health problems, including rickets in children, osteomalacia in adults, and an increased risk of certain cancers, autoimmune disorders, and infectious diseases.
Therefore, it is important to maintain adequate levels of vitamin D through a balanced diet or supplementation, especially for those who live in areas with limited sun exposure or who have medical conditions that affect vitamin D absorption.
What happens in deficiency of Vitamin D
Vitamin D deficiency can have a range of negative effects on the body. Here are some of the most common consequences of a lack of vitamin D:
Weak bones: Vitamin D is necessary for the absorption of calcium, and without it, bones can become thin, brittle, and prone to fractures. This can lead to conditions like osteoporosis and osteomalacia.
Increased risk of falls: Low levels of vitamin D have been linked to muscle weakness, which can increase the risk of falls and injuries, especially in older adults.
Weakened immune system: Vitamin D plays a role in regulating the immune system, and a deficiency may increase the risk of infections and autoimmune diseases.
Increased risk of chronic diseases: Low levels of vitamin D have been associated with an increased risk of chronic diseases such as heart disease, diabetes, and certain cancers.
Mood disorders: Vitamin D deficiency has been linked to depression, anxiety, and other mood disorders.
Fatigue and muscle weakness: Vitamin D plays a role in muscle function, and a deficiency may cause fatigue, muscle weakness, and general weakness.
If you suspect you have a vitamin D deficiency, it is important to talk to your doctor, who can perform a blood test and provide guidance on supplementation and other treatment options.
20 Food rich in vitamin D with details
Here are 20 foods that are good sources of vitamin D:
Fatty fish: Salmon, tuna, and mackerel are great sources of vitamin D. For example, a 3-ounce serving of cooked salmon contains 447 IU of vitamin D, which is over 100% of the recommended daily intake (RDI) for adults.
Cod liver oil: This supplement is high in both vitamin D and vitamin A, with one tablespoon providing over 1,300 IU of vitamin D, or more than 200% of the RDI.
Canned tuna: Canned tuna fish is also a good source of vitamin D, with 3 ounces of canned tuna in oil containing around 200 IU of vitamin D.
Egg yolks: Egg yolks are another source of vitamin D, with one large egg yolk containing around 41 IU of vitamin D.
Mushrooms: Some mushrooms, like portobello mushrooms, contain a type of vitamin D called D2. A 3-ounce serving of portobello mushrooms provides around 400 IU of vitamin D.
Fortified milk: Cow’s milk is often fortified with vitamin D, with one cup of fortified milk containing around 120 IU of vitamin D.
Fortified plant milk: Plant-based milks like soy, almond, and oat milk are also commonly fortified with vitamin D.
Fortified orange juice: Some brands of orange juice are fortified with vitamin D, with one cup containing around 137 IU of vitamin D.
Fortified cereal: Some breakfast cereals are fortified with vitamin D, with one serving containing up to 100 IU of vitamin D.
Cheese: Certain types of cheese, like Swiss cheese and cheddar cheese, contain small amounts of vitamin D.
Beef liver: A 3.5-ounce serving of beef liver contains around 50 IU of vitamin D.
Pork: Pork is another good source of vitamin D, with a 3.5-ounce serving of pork chops containing around 20 IU of vitamin D.
Sardines: A 3.5-ounce serving of sardines provides around 270 IU of vitamin D.
Shrimp: A 3.5-ounce serving of shrimp provides around 152 IU of vitamin D.
Herring: A 3.5-ounce serving of herring contains around 680 IU of vitamin D.
Tofu: Some brands of tofu are fortified with vitamin D, with one serving containing up to 150 IU of vitamin D.
Fortified yogurt: Some brands of yogurt are fortified with vitamin D, with one cup containing around 80 IU of vitamin D.
Fortified margarine: Some types of margarine are fortified with vitamin D, with one tablespoon containing up to 60 IU of vitamin D.
Oily fish roe: Oily fish roe, such as salmon roe, is a good source of vitamin D, with one tablespoon containing around 130 IU of vitamin D.
Fortified butter: Some brands of butter are fortified with vitamin D, with one tablespoon containing up to 60 IU of vitamin D.
It’s important to note that the amount of vitamin D in food can vary depending on factors like the type of food, the source, and how it is prepared. Additionally, vitamin D intake can also be obtained through exposure to sunlight and vitamin D supplements.
Vitamin D supplements
Vitamin D supplements are a common way to increase your intake of this essential nutrient. They come in a variety of forms, including capsules, tablets, softgels, and liquid drops.
When choosing a vitamin D supplement, it’s important to consider the type of vitamin D used in the supplement. There are two main types: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is the most effective form of vitamin D because it is the same form that your body produces when your skin is exposed to sunlight.
The recommended daily intake (RDI) of vitamin D varies depending on age, sex, and other factors. The RDI for vitamin D for most adults is 600-800 IU per day, but some people may require higher doses. Your doctor can help you determine the right dosage for you based on your individual needs and health status.
It’s important to note that taking too much vitamin D can be harmful, so it’s important to follow the recommended dosage guidelines. Vitamin D toxicity can cause symptoms like nausea, vomiting, constipation, weakness, and confusion. It can also lead to high levels of calcium in the blood, which can damage the kidneys and other organs.
If you are considering taking a vitamin D supplement, it’s a good idea to talk to your doctor first to make sure it’s safe and appropriate for you. They can also recommend a reputable brand and help you determine the appropriate dosage.
20 Vegetarian sources of Vitamin D details
Vitamin D is essential for healthy bones and teeth, as well as for overall immune system function. While most people get their vitamin D from sunlight exposure and fortified dairy products, there are several vegetarian sources of vitamin D as well. Here are 20 vegetarian sources of vitamin D:
Mushrooms: Some varieties of mushrooms, such as shiitake, contain vitamin D2.
Fortified plant-based milk: Many brands of soy, almond, and other plant-based milk are fortified with vitamin D.
Tofu: Some brands of tofu are fortified with vitamin D.
Fortified orange juice: Some brands of orange juice are fortified with vitamin D.
Egg yolks: While egg yolks are not vegan, they are a vegetarian source of vitamin D.
Fortified breakfast cereals: Many brands of breakfast cereals are fortified with vitamin D.
Fortified margarine: Some brands of margarine are fortified with vitamin D.
Sunflower seeds: Sunflower seeds contain small amounts of vitamin D.
Chia seeds: Chia seeds contain small amounts of vitamin D.
Flaxseeds: Flaxseeds contain small amounts of vitamin D.
Fortified nutritional yeast: Some brands of nutritional yeast are fortified with vitamin D.
Algae: Some types of algae, such as spirulina and chlorella, contain vitamin D.
Fortified soy products: Some brands of soy products, such as soy milk and tofu, are fortified with vitamin D.
Fortified almond milk: Some brands of almond milk are fortified with vitamin D.
Fortified rice milk: Some brands of rice milk are fortified with vitamin D.
Fortified oat milk: Some brands of oat milk are fortified with vitamin D.
Fortified vegan cheese: Some brands of vegan cheese are fortified with vitamin D.
Fortified plant-based yogurts: Some brands of plant-based yogurts are fortified with vitamin D.
Fortified plant-based creamers: Some brands of plant-based creamers are fortified with vitamin D.
Fortified plant-based butter: Some brands of plant-based butter are fortified with vitamin D.
It is important to note that vitamin D requirements vary based on age, gender, and other factors. If you are concerned about your vitamin D levels, you should speak to a healthcare professional.