Vitamin D is a group of the fat-soluble vitamin found naturally in some foods and available as dietary supplements. Vitamin D rich foods helps with calcium suck in the body. A most interesting fact is that the human body produces vitamin D when exposed to sunlight. Vitamin D is important to maintain bones, teeth, and muscles healthy. Conversely, vitamin D deficiency leads to bone diseases such as rickets and osteoporosis.
Health benefits of vitamin D
- Supports immune, brain, and nervous system health
- Helps to fights disease
- Reduces depression
- Boosts weight loss
- Regulate insulin levels and support diabetes management
Recommended Dietary Allowances (RDAs) for Vitamin D
| Age | Male | Female | Pregnancy | Lactation |
| 0-12 months | 10 mcg | 10 mcg | ||
| 1–13 years | 15 mcg | 15 mcg | ||
| 14–18 years | 15 mcg | 15 mcg | 15 mcg | 15 mcg |
| 19–50 years | 15 mcg | 15 mcg | 15 mcg | 15 mcg |
| 51–70 years | 15 mcg | 15 mcg | ||
| Above 70years | 20 mcg | 20 mcg |
Food sources of vitamin D
Here are the 7 Vitamin D Rich Food List
Fatty fish
Fatty fish like trout, salmon, tuna, halibut, and mackerel make this a vitamin d rich source food . Herring and sardines are small fish which is another excellent source of vitamin D.
Beef liver
Beef liver is an organ meat that is a nutritious food rich in proteins, vitamins, and minerals. In addition, beef liver is also an excellent source of vitamin D rich food. It provides this vitamin in the form of vitamin D3 (cholecalciferol).
Egg yolks
Eggs are highly nutritious food, primarily rich in protein. Egg white is protein-rich, while other fats, vitamins, and minerals are found in the yolk. For people who do not like seafood, egg yolk is the best choice which is the food rich in vitamin D. The amount in egg yolk is based on sun exposure and the vitamin D content of a chicken feed.
Cheese
Cheese is a milk product rich in protein, fat, calcium, and phosphorus. In cheese, vitamins like vitamin A, riboflavin, and B12 are seen high. In addition to that, cheese is one of the foods rich in vitamin D.
Mushrooms
Mushrooms are the only plant source rich in vitamin D. Like humans, mushrooms can also produce vitamin D when exposed to the sun. Generally, mushrooms produce vitamin D2, it also known as ergocalciferol. Mainly, wild mushrooms are very important vitamin D rich food .
Fortified foods
Vitamin D is naturally found only in limited food sources. For this reason, some food products which don’t naturally contain vitamin D are fortified with this nutrient. They are
- Fortified milk
- Fortified juices
- Fortified cereal and oatmeal
Cod liver oil
Cod liver oil is a supplement obtained from the liver of codfish. People who don’t like to eat fish can choose this oil to fill their vitamin D need. On the other hand, Cod liver oil is also rich in vitamin A and omega-3 fatty acids.
FAQ
Below is the list of people who are at high risk of vitamin D deficiency are :
Breastfed infants
Older adults
People with limited sun exposure
People with dark skin
People with conditions that limit fat absorption
People who are obese or have undergone gastric bypass surgery
Too much vitamin D for a long time can cause excessive calcium to build up in the body. As a result, it damages the kidneys and heart and weakens the bones. According to the recommendations, it is enough to take 10 micrograms of vitamin D supplements per day.
