Foods rich in vitamin D
Diversity in eating various healthy foods in the diet in addition to fortified foods is one of the best ways to obtain vitamin D in sufficient quantity, and it is worth noting that vitamin D is not available naturally in many foods, and the following are the most important sources of vitamin D:
Meat and Meat Products
- Canned tuna: Many people prefer to eat canned tuna instead of fresh fish, due to its distinctive taste and ease of storage in addition to being cheap, and in addition to that tuna is a good source of both vitamin K and vitamin B3, but it also contains a good proportion of vitamin D, as every 100 grams of canned tuna contains 268 international units of vitamin D, and it is worth noting that tuna contains some toxic substances such as methylmercury, a toxic substance that is widespread in many fish, which may lead to serious health problems if accumulated inside the body, so eating other types of fish may be less dangerous, for example, eating about 170 grams of light tuna once a week is safer than white tuna.
- Red salmon: Red salmon is a rich source of vitamin D, as about 85 grams of salmon contains approximately 447 international units of vitamin D, and it is also a good source of protein, and omega-3.
- Sardines and herring: Canned sardines are a good source of vitamin D, as they provide 177 IU of vitamin D in each box weighing approximately 107 grams of canned sardines, and herring is also a good source of vitamin D, which is one of the fish that is spread all over the world and can be served in several forms; fresh, canned, smoked, or in the form of pickles, as every 100 grams of fresh herring provides approximately 216 units It is worth noting that pickled herring provides approximately 112 IU of vitamin D per 100 grams of it.
- Cod liver oil: It is the oil extracted from the liver of Atlantic cod, and it is usually found in the form of a dietary supplement, in addition to that it contains many nutrients, and it is one of the richest sources available in vitamin D, as a tablespoon of this oil contains approximately 1360 international units of vitamin D, equivalent to 340% of the recommended daily amount of it.
- Beef liver: Beef liver provides large amounts of protein, essential amino acids, minerals, and vitamins such as vitamin D, as it provides approximately 42 IU of vitamin D per about 85 grams of it, and it is worth noting that one of the most important features of this type of meat is that it is tender compared to other types of meat.
- Yolk Eggs: A large egg weighing about 50 grams contains 50 IU of vitamin D3, in addition to containing a good amount of calcium in its yolks, so introducing eggs into the daily diet increases the amount of vitamin D intake per day.
Milk and dairy products
Milk and some of its derivatives, such as milk and ricotta cheese, are rich sources of vitamin D and calcium, and it is worth noting that cheeses in general do not contain large amounts of vitamin D, but ricotta cheese contains the highest amount of this vitamin compared to other types of unfortified cheeses, as it provides five times what other types of cheese offer of this vitamin, and it should be noted that it is recommended to moderate when consuming dairy products as part of the diet, due to the fact that they are also rich in fat, So as not to cause unnecessary weight gain.
Plant sources
Mushrooms are the only plant source that contains vitamin D, and the amount of vitamin D in mushrooms varies according to its type, and the following are some types of mushrooms rich in this vitamin:
- Dried shiitake mushrooms: Each 50 grams of it contains 77 international units of vitamin D, equivalent to 12% of the recommended daily intake.
- Fresh forest hen mushroom mushrooms: Each 50 grams of it contains 562 international units of vitamin D, equivalent to 94% of the recommended daily intake. It is worth noting that the amount of vitamin D increases in some types of mushrooms when exposed to ultraviolet rays, including:
- Fresh Portobello mushrooms exposed to ultraviolet rays: Each 50 grams of it contains 568 international units of vitamin D, equivalent to 95% of the recommended daily intake of it.
- Fresh white mushrooms exposed to UV rays: Each 50 grams contains 523 IU of vitamin D, equivalent to 87% of the recommended daily intake.
Is there vitamin D in fruits and vegetables
There is no vitamin D in fruits, and in fact there is no vitamin D in plant sources except for mushrooms and fortified foods
Other sources of vitamin D
Nutritional supplements Vitamin D is available in other sources that differ from nutrients, as it is found in the form of a dietary supplement, which may be alone or may be added to other nutrient supplements such as calcium supplements, and although vitamin D supplements are generally safe, they must follow the instructions of the label provided with them, and keep them out of the reach of children.
Vitamin D and the sun
Vitamin D is made in the body when the skin is exposed to sunlight or ultraviolet rays, and the amount of vitamin D manufactured depends on several factors, including:
- Time of day: Where the sun's rays are stronger between ten in the morning and three in the evening.
- The presence of factors that block sunlight, such as: clouds and air pollution.
- Accommodation: Areas near the equator are exposed to high levels of ultraviolet radiation.
- Melanin content in the skin: It is a dark pigment ranging in color between brown and black, which gives the dark color of the skin, and is also found in the eyes, and hair, and it is worth noting that the greater the skin content of this melanin pigment, the greater the need for exposure to sunlight to obtain a sufficient amount of vitamin D.
Vitamin D Overview
Vitamin D is one of the types of fat-soluble vitamins, and it also works in the body hormonally, that is, it is made in one area of the body and used in another area, and it is worth noting that the majority of vitamin D that the body needs is manufactured under the skin when exposed to sunlight, and although vitamin D can be manufactured from sunlight, it can be obtained from food as well,[13] although there is no Vitamin D deficiency is obvious, but it can lead to major health complications if not treated. [14]
Maximum vitamin D
Vitamin D poisoning - or the so-called hypervitamin D - is a rare condition, but it may be dangerous when this vitamin accumulates in large quantities in the body, and it usually occurs as a result of taking vitamin D supplements, and not because of taking it through diet or exposure to sunlight, because the body can regulate the amounts of vitamin D manufactured when exposed to the sun, and fortified foods do not contain large amounts of it, and from The most important complications that may occur when poisoning with vitamin D: Hypercalcemia, which can cause several symptoms, including: nausea, vomiting, weakness, and frequent urination, and symptoms may develop into pain in the bones and some problems in the kidneys, such as the formation of calcium stones in the kidneys, and it is worth noting that the treatment of poisoning may include stopping taking vitamin D supplements, reducing calcium consumption in the diet, and the doctor may prescribe some intravenous fluids or medications, such as corticosteroids (English: Corticosteroids or bisphosphonates,