Most of us know that the exposure to the sun is important as it provides the body with vitamin D through the ultraviolet rays. However, such source can not be considered as a main source for vitamin D as the person may need to stay for long in the sun to obtain the required intake. So, it is not a suitable source for such an essential vitamin and one should then try to eat more of vitamin D foods.
As vitamin D can be obtained from the foods, with a balanced diet, rich in vitamin D foods, the individual can obtain a moderate level of the vitamin.
The appropriate daily supply of vitamin D should not exceed 600 IU, in order not to lead to health problems on the long run or cause a toxic effect, as in case of 10,000 IU intake.
The inadequate intake of vitamin D weakens the immune system, cause bone and muscle problems, and increase cancer risks.
To reach a moderate daily intake of vitamin D means to stay for a suitable period in the sun and eat a balanced diet that contains vitamin D foods.
Vitamin D Foods are:
– Fish oils and sea shells.
View vitamin D in fish, oysters and caviar.
– Fortified cereals:
Fortified cereals represent any type of commercial cereals that are enhanced with appropriate daily intake of vitamins; and with consuming such types of breakfast cereals you can get nearly 50% of your daily vitamin D supply.
– Fortified soy products:
Tofu can provide 157 IU/100gm of vitamin D, while soy milk can provide a lower supply of only 49 Iu/100gm. Companies producing soy products usually fortify them with vitamin D and calcium as both work together. The ratios vary from one company to another, so it is always better to choose according to the nutrition label on each brand.
– Fortified dairy products:
Milk naturally contains a low ratio of vitamin D, and as being a main source for calcium, it is usually fortified with vitamin D to help building strong bones. Each 100gm of milk contains 51 IU, and in case of butter and cheese only 7 IU may exist.
– Certain types of meats:
Meat products such as ham, salami and sausages provide a small amount of vitamin D as they contain some ratio of fats. However, I don’t consider them a good source for the vitamin, and one should avoid them as the cholesterol and sodium they contain may develop high blood pressure and heart issues.
100gm of egg yolk contains 37 IU of vitamin D; besides vitamin B12, proteins and fats.
Mushrooms are considered a delicious, light alternative for meat as they contain proteins and other essential elements such as vitamin B5, copper and vitamin D. Although they are not high in vitamin D containing, they can be used as complementary element in vegan diets.