Since our body creates vitamin D in reaction to sunlight, it is frequently referred to as the ‘sunshine vitamin’. Sun exposure alone, however, might not be sufficient in India, where many people still suffer from vitamin D deficiency. This essential nutrient is necessary for a strong immune system as well as for preserving bone health. Urban living lifestyle choices and dietary habits can greatly limit our ability to synthesize enough vitamin D.
To combat this deficiency we must focus on foods rich in vitamin D. In this article we will examine the best vitamin D foods highlighting a range of options that can be easily incorporated into our diets from fortified dairy products and cereals to fatty fish and egg yolks.
Along with the remarkable health benefits of vitamin D, we also go over how these foods can help prevent vitamin D deficiencies and promote a healthier more balanced lifestyle.
I. Understanding Vitamin D
Types of Vitamin D
Vitamin D2: The main sources of vitamin D2 (ergocalciferol) are plants and fortified foods. Compared to vitamin D3, it is less effective at increasing and sustaining vitamin D in your blood levels.
Vitamin D3: When your skin is exposed to sunlight it naturally produces vitamin D3 (calciferol). Egg yolks and fatty fish are examples of animal products that contain it. Higher levels of vitamin D in your body are more effectively increased and maintained by vitamin D3.
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II. Functions of Vitamin D in your body
Vitamin D is crucial for various bodily functions and maintaining sufficient levels can greatly affect your general well-being.
1. Calcium Absorption and Bone Health
Vitamin D is responsible for calcium absorption in your body. You can’t absorb calcium from your food without enough Vitamin D, so if you’re deficient, you’ll end up with soft, thin, and brittle bones.
That’s why vitamin D is so important, especially in children and adolescents as their bones are growing and developing fast. And as you get older the importance of vitamin D in maintaining bone density and preventing osteoporosis (a bone disease) becomes even more critical.
2. Immune Functions
In addition to strengthening the body’s defenses against infections, vitamin D is essential for controlling immune function and avoiding overreactions that can result in autoimmune disorders.
It influences immune cell activity such as that of T cells and macrophages increasing their capacity to fight infections and promoting the synthesis of antimicrobial peptides that are essential for innate immunity. Sunlight, fatty fish, fortified foods, and supplements are good sources of this fat-soluble vitamin which is necessary for healthy immune function.
Deficiencies in vitamin D have been linked to increased susceptibility to infections, particularly respiratory illnesses, highlighting the importance of maintaining sufficient vitamin D levels as part of a holistic approach to immune support.
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3. Potential Effects on Mood and Mental Health
Vitamin D is essential for mood regulation and mental health, influencing various brain functions. A deficiency correlates with an increased risk of mood disorders like depression and anxiety.
Research shows vitamin D receptors in brain areas linked to emotional processing, indicating sufficient levels may enhance mood and resilience.
Studies suggest higher vitamin D status is associated with fewer depressive symptoms, positioning it as a potential adjunctive treatment.
Limited sunlight exposure increases deficiency risk, underscoring the need to monitor vitamin D levels, especially in vulnerable populations. Its role in neurotransmitter synthesis and inflammation regulation highlights its significance in mental well-being.
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III. List of Best Vitamin D Foods
1. Salmon: A Superfood Packed with Vitamin D
The remarkable nutritional profile of salmon makes it a tasty and adaptable fish that is frequently hailed as a superfood. The high vitamin D content of salmon is one of its most notable advantages. You can get 400–600 IU of vitamin D from a 3-ounce serving of cooked salmon which is almost all of what most adults need each day.
A. Health Benefits of Salmon
Bone Health: Calcium absorption which is necessary to keep bones and teeth strong depends on vitamin D. Consuming salmon can help prevent diseases like rickets and osteoporosis by ensuring your body gets enough vitamin D.
Immune Support: Vitamin D helps to fight off infections and lower the risk of autoimmune diseases by regulating the immune system.
Omega-3 fatty acids: which have been demonstrated to lower blood pressure, lessen inflammation, and lower the risk of heart disease are another important function of salmon.
Mental Health: Salmon is an excellent option for people who want to enhance their mental health because some research indicates that vitamin D can enhance mood and cognitive function.
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B. How to Incorporate Salmon
Grilled: Salmon can be prepared easily and healthily by grilling it. Before putting the fillets on the grill, brush them with a mixture of lemon juice, olive oil and your favorite herbs.
Baked: Another fantastic technique is to bake salmon in the oven. Garlic dill and a squeeze of fresh lemon are used to season it. Bake it for 12 to 15 minutes at 375°F (190°C).
Smoked: Salmon that has been smoked is a tasty choice that goes well with salads bagels or on its own.
2. Mackerel: A Nutrient-Dense Seafood
Another great source of vitamin D is mackerel, a 3-ounce portion that contains about 400 IU of Vitamin D. This fish is a great complement to a balanced diet because it is high in protein, omega-3 fatty acids, and other vital vitamins and minerals.
A. Health Benefits of Mackerel
Vitamin D Content: One of the few foods that naturally contains vitamin D is mackerel which makes it a great addition to your diet particularly if you don’t get much sun exposure.
Omega-3 fatty acids: Heart health can be enhanced, triglyceride levels can be lowered, and inflammation can be lessened.
Protein: Mackerel is an excellent option for managing weight because it is a high-protein food that can make you feel full and satisfies.
B vitamins: Mackerel is a good source of B vitamins such as B12 which is necessary for the synthesis of red blood cells and nerve function.
B. How to Incorporate Mackerel
Pan-Fried: This is a quick and simple method of cooking mackerel. The fillets are seasoned with salt pepper and paprika before being fried in a small amount of olive oil until they turn golden brown.
Steamed: Mackerels natural flavors are preserved when cooked using this healthful technique. To ensure a well-rounded meal, place the fillets in a steamer basket with steamed vegetables and some lemon slices.
Marinated: Mackerel can add a delicious flavor and tenderize the flesh by marinating it in a mixture of soy sauce, honey, and ginger. For a tasty and wholesome, supper bake or grill the marinated fillets.
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3. Sardines: Small Fish, Big Benefits
Despite their small size, sardines are incredibly nutritious. Sardines contain a variety of vital nutrients including up to 170 IU of vitamin D in a 3-ounce serving. Sardines are a safe and healthful option for frequent consumption because they are among the few fish that are low in mercury.
A. Health Benefits of Sardines
Calcium and Phosphorus: Sardines are a good source of calcium and phosphorus, two minerals that are vital for healthy bones. Sardines are a great option for keeping strong bones because they contain these minerals along with vitamin D.
Omega-3 Fatty Acids: Sardines like salmon and mackerel are high in omega-3 fatty acids which can help lower the risk of chronic diseases and reduce inflammation.
Protein: Sardines are a fantastic source of high-quality protein which is necessary for both muscle growth and repair.
Low in Mercury: Compared to larger fish, sardines accumulate less mercury because they are lower on the food chain. This makes them a safer choice for kids and pregnant women.
B. How to Incorporate Sardines
Canned Sardines: One quick and inexpensive way to eat this fish is with canned sardines. Instead of eating them straight out of can, you can add them to salads, pasta dishes, or topping for crackers.
Grilled: Whole or fillets of fresh sardines can be seared. Apply a mixture of lemon, garlic and, olive oil, then grill them for a few minutes on each side or until they are nicely browned.
Baked: Sardines can also be prepared healthily by baking them. Put the fillets in a baking dish with some chopped herbs salt and a drizzle of olive oil. Bake for 10 to 12 minutes at 400°F (200°C).
4. Cod Liver Oil
Due to its high vitamin D content cod liver oil is a mainstay in many diets that prioritize health. This oil which comes from the liver of cod fish is high in omega-3 fatty acids, vitamin A and vitamin D. From strong bones to a robust immune system these nutrients support a variety of body functions.
A. Benefits of Cod Liver Oil
Bone Health: Calcium absorption which is necessary to maintain strong bones depends on vitamin D. For your body to effectively use the calcium you get from other sources, cod liver oil is necessary.
Immune Support: Vitamins D and A are essential for strengthening your immune system and preventing infections and illnesses.
Heart Health: By lowering blood pressure and cholesterol, omega-3 fatty acids found in cod liver oil can lessen inflammation and the risk of heart disease.
B. How to Incorporate Cod Liver Oil
Supplements: Taking supplements is the simplest method of consuming cod liver oil. To guarantee purity and potency look for premium products that have undergone third-party testing.
Eating Cod Fish: Eating whole cod fish can also provide some vitamin D even though the liver oil is more concentrated. Try pan-searing grilling or baking cod for a tasty and nutritious meal.
Smoothies and Drinks: Top a glass of orange juice or your morning smoothie, and add a teaspoon of cod liver oil. Without having to deal with the overpowering fish flavor, this can be a subtle way to include it in your diet.
5. Egg Yolks
Egg yolks are a convenient way to get vitamin D. Although the yolk contains most of the fat and cholesterol, it also contains a large amount of vitamins and minerals including vitamin D. Eggs are a complete protein source and provide a variety of other nutrients so they are a great addition to your diet.
A. Benefits of Egg Yolks:
High-Quality Protein: Egg yolks are a complete protein source because they contain all nine essential amino acids. For the development and repair of muscles, this is especially important.
Cholesterol and Heart Health: Studies have indicated that despite their high cholesterol content, most people’s blood cholesterol levels are not considerably affected by moderate egg consumption. It shows that heart health may benefit from the nutrients in egg yolks.
Vitamin and Mineral Profile: Egg yolks are a good source of vitamin D as well as vitamins A, E, and K and minerals like calcium, phosphorus, and iron.
B. How to Incorporate Egg Yolks
Scrambled Eggs: Have a filling breakfast of scrambled eggs to start the day. To add flavor and nutrients you can add herbs and vegetables.
Omelets: Prepare a cheese spinach and tomato omelet that is high in vitamin D. There are several ways to make this quick and simple meal.
Baked Dishes: Egg-based baked dishes, include custard quiches and frittatas. These recipes are not only tasty but they also make meal planning simple when prepared in bulk.
Salads: To add protein and vitamin D to salads, hard-boil eggs. This could be a fantastic way to spice up your dinner or lunch.
6. Beef Liver
The nutrient-dense superfood, beef liver, is frequently ignored. It is a great source of vitamin D and other important minerals and vitamins including iron, vitamin A, and B vitamins. You can support general health and meet your nutritional needs by including beef liver in your diet.
A. Benefits of Beef Liver
Iron and Hemoglobin: The synthesis of hemoglobin depends on iron which is abundant in beef liver. This can increase vitality and help avoid anemia.
Vitamin A: Vitamin A is essential for healthy skin, eyesight, and the immune system. Beef liver is one of the best sources of this vitamin along with vitamin D.
B Vitamins: B vitamins especially B12 are abundant in beef liver and are necessary for DNA synthesis, energy production, and brain function.
B. How to Incorporate Beef Liver:
Pan-Fried Liver: This traditional and tasty dish is made by cooking beef liver in a skillet with onions and herbs. To improve the flavor, season with salt pepper, and your preferred spices.
Liver Pâté: Combine cooked liver with butter, cream and seasonings to create a smooth and creamy liver pâté. For a healthy snack this can be served on crackers or toast.
Liver Capsules: Consider, taking liver capsules if you don’t like the taste of liver. Without consuming the liver, these supplements can offer the same nutritional advantages.
Stews and Soups: Add diced beef liver to soups and stews. By doing this you can subtly incorporate it into your meals and gain the nutritional benefits.
7. Milk and Dairy Products: A Rich Source of Vitamin D
Since milk and dairy products are frequently fortified with vitamin D they are a dependable and easy way to get this vital nutrient. You can meet your vitamin D needs by consuming the following dairy products.
Milk: Most milk available in store, whether whole, skim, or low-fat, is fortified with vitamin D. A cup of milk contains approximately 100 IU of vitamin D making it a convenient and quick way to increase your intake.
Yogurt: Vitamin D is also added to many yogurt brands. To maintain a balanced diet choose plain or low-sugar types. Yogurt contains up to 80 IU of vitamin D per serving.
Cheese: Types like cheddar, mozzarella, and Swiss are good choices because they naturally contain trace amounts of vitamin D even though they are not usually fortified. But watch out for portion sizes and fat content.
Butter and Margarine: Certain varieties of margarine and butter are fortified with vitamin D. Make sure you are purchasing a product that will help you meet your daily intake requirements by reading the nutrition labels.
A. Health Benefits
Calcium absorption is facilitated by vitamin D and is essential for healthy bones and teeth. You can use dairy products to help your immune system fight off infections and to support muscle function.
Numerous medical conditions such as osteoporosis, autoimmune disorders, and even depression have been related in studies to vitamin D deficiency. For this reason, getting enough vitamin D is essential for general health.
B. How to Incorporate Dairy into Your Diet
Start Your Day with a Smoothie: For a nutrient-dense breakfast blend a cup of fortified milk with a banana, a handful of berries, or a scoop of protein powder.
Snack on Yogurt: For a mid-morning or afternoon snack, eat a small bowl of plain yogurt coated with honey and topped with nuts or seeds.
Add Cheese to Salads: To add taste and little vitamin D to your salad, sprinkle some cheddar or feta cheese on it.
Use Milk in Cooking: To increase the amount of vitamin D in your meals, use milk instead of water in recipes like soups, sauces, and oatmeal.
Make a Grilled Cheese Sandwich: This dish is a satisfying and high vitamin D snack or dinner.
8. Popular Plant-Based Milk Alternatives
Although vitamin D is primarily obtained from sunlight, it is crucial to include foods high in this vitamin in your diet particularly if you are vegan. One excellent way to increase your intake of vitamin D is to use plant-based milk substitutes.
Almond Milk: Rich in vitamin E and low in calories almond milk is great for healthy skin. Vitamin D is added to many commercial almond milks. An 8-ounce glass of almond milk contains approximately 100 IU of vitamin D. Look for brands that have added vitamin D2 or D3.
Soy Milk: All nine of the essential amino acids are present in soy milk which is high in protein. Moreover it offers calcium and other vital nutrients. A glass of 8 ounces of fortified soy milk can have up to 120 IU of vitamin D. To limit your sugar intake choose unsweetened varieties.
Oat Milk: The high fiber content of oat milk aids in digestion and can reduce cholesterol. Certain brands of oat milk are fortified with vitamin D providing approximately 100 IU per serving. Select brands that contain few additives and are vitamin D fortified.
Rice Milk: Rice milk is a good option for people with allergies or sensitivities because it is hypoallergenic and easy to digest. About 100 IU of vitamin D can be found in an 8-ounce glass of fortified rice milk. To stay away from too much sugar look for unsweetened options.
Coconut Milk: Medium-chain triglycerides or MCTs are abundant in coconut milk and can increase metabolism and provide rapid energy. Some brands add up to 100 IU of vitamin D per serving to coconut milk. To optimize the nutritional benefits select fortified and unsweetened varieties.
A. Health Benefits:
Soy, almond, oat, and pea milk are fortified with important nutrients like Vitamin D that assists with calcium absorption to strengthen bone structure.
Such plant-based milk alternatives are often enriched with vitamins A and D in addition to calcium, making them the superior choice for those who embrace a vegan or lactose-free lifestyle.
Combining fortified milk with other well-balanced meals provides diversity in flavors and textures while maintaining optimal vitamin D levels, boosting immune functions, and lowering the chances of chronic diseases.
B. How to Incorporate Plant-Based Milk into Your Diet
Start Your Day Right: Incorporate plant-based milk into your smoothie, oatmeal, or cereal to increase your intake of vitamin D.
Cooking and Baking: Use plant-based milk substitutes in your favorite recipes instead of dairy milk. They provide both savory and sweet recipes nicely.
Coffee and Tea: To give your coffee or tea a creamy texture and a vitamin D boost, add a splash of your preferred plant-based milk.
Snacks and Desserts: For a tasty and wholesome treat use plant-based milks in desserts like ice cream or pudding.
9. Breakfast Cereals: A Convenient Source of Vitamin D
It can be tasty and easy to boost your vitamin D intake by starting your day with a bowl of fortified breakfast cereal. Cereals are a fantastic addition to your morning routine because many brands are now fortified with this vital nutrient.
A. Using Cereals with Other Foods
Choose Fortified Cereals: Not all cereals are made equal when it comes to vitamin D. Look for cereals that are specifically fortified with this nutrient. Cheerios, Special K, and Raisin Bran are common brands that frequently contain it.
To determine the amount of vitamin D in each serving, consult the nutrition label. Aiming for cereals that offer at least 10% of the Daily Value (DV) of vitamin D per serving is a smart move.
Pair with Milk: A lot of breakfast cereals are usually consumed with milk which is also a great source of vitamin D. Choose fortified milk to add more vitamin D to your breakfast. Choose plant-based milk that is fortified with vitamin D if you prefer soy or almond milk.
Consider the Sugar Content: You should be aware of the amount of sugar in fortified cereals even though they can be a great way to increase your intake of vitamin D.
Certain cereals may contain a lot of sugar particularly those marketed to kids. Select cereals that are higher in fiber and lower in sugar for a more wholesome and well-balanced meal.
Add Some Variety: The same cereal should not be consumed every day. To ensure you are getting a range of nutrients and to keep your breakfast interesting try different kinds. For added taste and nutritional value try combining your fortified cereal with fresh fruit, nuts, or seeds.
10. Orange Juice: A Refreshing Way to Increase Vitamin D
A refreshing way of boosting vitamin D levels. Orange juice is yet another tasty and easy way to increase your intake of vitamin D.
A. Incorporate with Other Diets
Look for Fortified Options: A lot of orange juice brands are fortified with vitamin D. This is highly beneficial for people who are vegan or lactose intolerant specifically.
Verify the label to make sure the orange juice you select has been fortified with vitamin D. One serving of fortified orange juice can supply up to 100 IU of vitamin D which is a substantial amount of your daily requirements.
Enjoy It with Breakfast: To double your vitamin D intake serve a glass of fortified orange juice with your cereal for breakfast. A range of breakfast foods such as yogurt, toast, and eggs go nicely with orange juice.
Moderate Your Intake: Orange juice has a lot of sugar but its also a good source of vitamin D. It is crucial to consume sugar in moderation because too much of it can have detrimental health effects.
To cut the sugar in your orange juice and still get the benefits of vitamin D think about diluting it with water.
Other Citrus Options: If orange juice isn’t your thing, you can also get vitamin D from other citrus juices such as grapefruit or tangerine juice. Read the labels to find out what options are available.
To get a range of vitamins and minerals including vitamin C you can also eat whole oranges or other citrus fruits. Note that Vitamin C help in increasing the absorption of vitamin D in body.
11. Mushrooms Exposed to UV Light
Mushrooms are a hidden source of Vitamin D but not all mushrooms are created equal. The key is to expose them to ultraviolet (UV) light and here’s how it works and some tips on how to add them to your diet:
A. Types of Mushrooms
Button Mushrooms: Found in most grocery stores, button mushrooms can be a good source of Vitamin D when exposed to UV light.
Shiitake Mushrooms: Known for their flavour and higher Vitamin D content than button mushrooms.
Portobello Mushrooms: Larger and meatier, Portobello mushrooms are great for stir-fries, sandwiches and main dishes.
Maitake Mushrooms: Used in Asian cuisine, Maitake mushrooms are not only tasty but also nutritious.
B. How UV Exposure Works
Mushrooms have a compound called ergosterol which converts to Vitamin D2 when exposed to UV light.
To get the most Vitamin D, you can place mushrooms in direct sunlight for a few hours or use a UV lamp.
Some commercial mushroom producers are now using UV light to boost Vitamin D content of their products.
C. Adding UV-Exposed Mushrooms to Your Diet
Portobello Steaks: Replace meat with grilled portobello mushrooms for a vitamin D rich vegetarian option.
Mushroom Omelet: Start your day with a mushroom omelette by combining eggs and UV-exposed mushrooms.
Mushroom Risotto: Make a creamy and comforting risotto with a mix of button and shiitake mushrooms.
Mushroom Soup: Blend UV-exposed mushrooms with veggies and broth for a nutritious soup.
12. Algae-Based Products
Algae is often overlooked in the human diet but is a rich source of Vitamin D, especially Vitamin D2. Algae-based products are getting popular especially among those who follow a plant-based diet.
A. Types of Algae and Algae-Based Products
Spirulina: This blue-green algae is a superfood rich in nutrients including Vitamin D.
Chlorella: Another type of green algae rich in vitamins and minerals.
Seaweed: Common in Asian cuisine, seaweed can be a good source of Vitamin D if consumed regularly.
Algal Oil: A plant-based alternative to fish oil, algal oil is rich in Vitamin D and omega-3s.
B. Algae Benefits
Immune System: Vitamin D from algae boosts your immune system and makes you more resistant to infections.
Bone Health: Like other sources of Vitamin D, algae helps your body absorb calcium and have strong bones.
Heart Health: Algal oil rich in omega-3s can lower triglycerides and reduce heart disease risk.
Antioxidant Properties: Algae has antioxidants that protect your cells from free radical damage.
C. How to Add Algae to Your Diet
Spirulina Smoothies: Add 1 teaspoon of spirulina powder to your morning smoothie.
Chlorella Capsules: If you prefer supplements, chlorella capsules are best way to get your daily dose.
Seaweed Snacks: Try roasted seaweed sheets as a low-calorie, high-nutrient snack.
Algal Oil in Salads: Drizzle algal oil over your salads.
IV. Recommended Daily Allowance (RDA) for Vitamin D
Daily allowance for vitamin D varies by age, life stage, and health needs.
- Infants (0-12 months) 400 IU (10 mcg) per day.
- Children (1-18) 600 IU (15 mcg) per day.
- Adults (19-70) 600 IU (15 mcg) per day.
- Adults (71+) 800 IU (20 mcg) per day.
- Pregnant and Nursing Women: 600 IU (15 mcg) per day, some say more is better.
V. Causes of Vitamin C Deficiency
Geographic Location
People living in higher latitudes where sunlight is limited, especially during fall and winter months may need more Vitamin D through diet or supplements. Those in areas with long winters or frequent cloud cover may not get enough natural sunlight and need more.
Skin Pigmentation
People with darker skin have more melanin which reduces the skin’s ability to synthesize Vitamin D from sunlight. So those with higher melanin levels may need more sun exposure or dietary sources of Vitamin D to get enough compared to those with lighter skin pigmentation.
Lifestyle
Several lifestyle factors can influence vitamin D needs. For example, those who spend most of their time indoors, wear sunscreen regularly, or have limited sun exposure due to work or play are at higher risk of low vitamin D deficiency. And dietary habits such as low intake of vitamin D-rich foods (fatty fish, fortified dairy, eggs) can also affect Vitamin D status.
VI. Symptoms of Vitamin D Deficiency
Vitamin D deficiency can cause a wide range of symptoms some of which may not be noticeable right away. Fatigue bone pain and muscle weakness are typical symptoms.
Children who suffer from severe deficiencies may develop rickets which is characterized by weak and malformed bones. Deficiency in adults can lead to osteomalacia which increases the risk of fractures and falls and causes bone pain and tenderness.
Low vitamin D levels have also been linked to mood disorders such as depression and weakened immune systems that make people more vulnerable to infections.
VII. Conclusions
Consuming foods high in vitamin D is crucial for maintaining good health especially for boosting immune system performance, bone density, and general wellbeing.
Fatty fish, fortified dairy, and plant-based milk substitutes, egg yolks and fortified breakfast cereals are just a few of the foods that can help people reach their daily vitamin D requirements.
People can actively manage their health and lower the risk of complications related to vitamin D deficiency by making vitamin D intake a priority through a balanced diet.
Frequently Asked Questions (FAQs)
Fatty fish like salmon, mackerel, and sardines are the best natural sources. Other good sources are cod liver oil, fortified foods like dairy, orange juice, and breakfast cereals. Egg yolks also have a small amount of vitamin D. Mushrooms especially those exposed to ultraviolet light are a plant-based source.
To increase your vitamin D levels, spend more time outdoors in the sun as the skin synthesizes vitamin D upon exposure to UV rays. Aim for 15-30 minutes of midday sun several times a week. If sun exposure is limited due to geographical, seasonal or lifestyle factors, dietary changes can help; add more vitamin D rich foods like oily fish, fortified dairy and egg yolks to your meals. And if needed, take a vitamin D supplement especially if you are deficient or at risk as advised by your doctor.
The best vitamin D supplement depends on your health needs and preference. Vitamin D3 (cholecalciferol) is more effective than vitamin D2 (ergocalciferol) in raising and maintaining vitamin D levels in the blood. When choosing a supplement, look for one that has an adequate dosage usually 600-2000 IU per day depending on your needs and health conditions. Consult with your doctor to determine the right type and dosage for you.
Cod liver oil is the highest source of vitamin D. One tablespoon has 1,360 IU of vitamin D. Fatty fish like salmon and mackerel are also good sources, salmon has 570 IU per 3.5-ounce serving. For fortified options, fortified milk and orange juice can also help increase vitamin D intake.
A deficiency in vitamin D can cause fatigue, muscle weakness, bone pain and mood changes like depression. In children, severe deficiency can cause rickets, a condition where the bones are weak and brittle. Adults may experience osteomalacia, where the bones ache all over and muscles are weak. Low vitamin D levels are also linked to increased risk of infections and autoimmune diseases. If you suspect deficiency, consult a doctor for proper diagnosis and treatment.
