Diversity in consuming various healthy foods in the diet, in addition to fortified foods, is considered one of the best ways to obtain sufficient vitamin D. It’s worth noting that vitamin D is not naturally available in many foods. The following are the main dietary sources of vitamin D
Canned Tuna:
Many people prefer canned tuna over fresh fish due to its distinctive taste, ease of storage, and affordability. Besides being a good source of vitamins K and B3, tuna also contains a decent amount of vitamin D. Approximately, every 100 grams of canned tuna provides 268 international units of vitamin D. However, it’s important to note that tuna contains some toxic substances such as methylmercury, which can accumulate in the body and lead to serious health problems. Hence, consuming other types of fish may be less risky. For example, consuming approximately 170 grams of light tuna once a week is safer than consuming white tuna.
Red Salmon:
Red salmon is a rich source of vitamin D. About 85 grams of salmon provides approximately 447 international units of vitamin D. Additionally, it is a good source of protein and omega-3.
Sardines and Mackerel: Canned sardines are considered a good source of vitamin D, providing 177 international units per can weighing around 107 grams. Mackerel is also a good source of vitamin D and is available in various forms such as fresh, canned, smoked, or pickled. Fresh mackerel provides approximately 216 international units of vitamin D per 100 grams, while pickled mackerel provides around 112 international units per 100 grams.
Cod Liver Oil:
Cod liver oil, extracted from the liver of Atlantic cod, is usually available as a dietary supplement. It is rich in various nutrients and is one of the richest sources of vitamin D. A tablespoon of cod liver oil contains approximately 1360 international units of vitamin D, which equals 340% of the daily recommended intake.
Beef Liver:
Beef liver provides large amounts of protein, essential amino acids, minerals, and vitamins such as vitamin D. It provides approximately 42 international units of vitamin D per 85 grams. It is worth mentioning that one of the distinguishing features of this type of meat is its tenderness compared to other types of meat.
Egg Yolks:
A large egg weighing about 50 grams contains 50 international units of vitamin D3 in its yolk, in addition to a good amount of calcium. Therefore, incorporating eggs into the daily diet increases the daily intake of vitamin D.
Milk and its derivatives
such as yogurt and ricotta cheese, are known for their richness in both vitamin D and calcium. However, it’s important to note that while most cheeses lack significant amounts of vitamin D, ricotta cheese stands out as the exception, offering five times more of this vitamin compared to other non-fortified cheese varieties. Therefore, it’s advised to consume dairy derivatives moderately within the diet, considering their high fat content to prevent unnecessary weight gain.
In terms of plant-based sources, mushrooms emerge as the sole natural source of vitamin D. The quantity of this vitamin in mushrooms varies depending on the type. For instance, dried shiitake mushrooms provide 77 international units of vitamin D per 50 grams, representing 12% of the recommended daily intake, while fresh maitake mushrooms offer a substantial 562 international units per 50 grams, covering 94% of the daily requirement.
Furthermore, certain types of mushrooms exhibit an increase in vitamin D content when exposed to ultraviolet radiation. Notably, UV-exposed fresh portobello mushrooms and white mushrooms boast significant levels of vitamin D, providing 95% and 87% of the recommended daily intake, respectively, per 50 grams.
Other sources of vitamin D
Other sources of vitamin D encompass dietary supplements. Vitamin D is available in alternative forms beyond food, commonly as a dietary supplement either in isolation or combined with other nutrient supplements such as calcium. Although vitamin D supplements are generally considered safe, it is imperative to adhere to the instructions provided on the packaging and ensure they are kept out of reach of children.
Vitamin D and Sunlight:
The body synthesizes vitamin D when the skin is exposed to sunlight or ultraviolet rays. The quantity of vitamin D produced is contingent upon various factors, including:
- Time of day: Sun rays are most potent between 10 a.m. and 3 p.m.
- Presence of sunlight-blocking elements like clouds and air pollution.
- Geographical location: Regions closer to the equator receive higher levels of ultraviolet radiation.
- Melanin concentration in the skin: Melanin, a dark pigment present in the skin, eyes, and hair, dictates skin coloration. Notably, increased melanin levels in the skin necessitate heightened sun exposure to attain sufficient vitamin D levels.
General Overview of Vitamin D:
Vitamin D, classified as a fat-soluble vitamin, functions hormonally within the body, meaning it’s produced in one area and utilized in another. The primary source of the body’s vitamin D requirement is its synthesis under the skin when exposed to sunlight. However, it can also be obtained through dietary sources. Despite the absence of clear symptoms of vitamin D deficiency, untreated deficiency can lead to significant health complications.
Vitamin D Toxicity:
Excessive intake of vitamin D, known as vitamin D toxicity, is a rare but potentially serious condition. It usually arises from overconsumption of vitamin D supplements rather than dietary intake or sun exposure. The body’s ability to regulate synthesized vitamin D levels from sunlight exposure and the relatively low vitamin D content in fortified foods contribute to this. Complications of vitamin D toxicity may include hypercalcemia, leading to symptoms such as nausea, vomiting, weakness, frequent urination, bone pain, and kidney issues like kidney stone formation. Treatment often involves discontinuing vitamin D supplements, reducing dietary calcium intake, and sometimes administering intravenous fluids or medications.
Benefits of Vitamin D:
Vitamin D plays a crucial role in maintaining bone and teeth health, supporting immune system function, and providing various other health benefits.
Vitamin D Deficiency:
Vitamin D deficiency typically results from inadequate sunlight exposure of the skin, a common occurrence globally. This deficiency impairs calcium and phosphate absorption, potentially leading to rickets in children or osteoporosis in adults. Symptoms may include weakness, muscle, and bone pain. Severe deficiency in infants can manifest as muscle spasms or tetany, an indicator of rickets. Notably, vitamin D deficiency during pregnancy is linked to infant seizures.
For more detailed insights into the benefits and risks of vitamin D, please refer to the article Understanding the Pros and Cons of Vitamin D.” Additionally, to explore symptoms and implications of vitamin D deficiency further, consult the article “Unraveling the Symptoms of Vitamin D Deficiency.