What contains Vitamin D? What are the Sources of Vitamin D?

You can get some vitamin D from sunlight. However; It’s also important to eat foods rich in vitamin D, such as dairy products, fatty fish and eggs. Vitamin D is an essential nutrient for health. Vitamins A, E and K, as well as vitamin D, are fat-soluble. In other words, the digestive system absorbs the vitamin with nutritional fats and sends it to the bloodstream. It is then stored in the liver and fatty tissues for later use. This important nutrient supports your nervous, muscle and immune systems. It also helps absorb calcium, one of the basic building blocks of bones.

What is Vitamin D?

Vitamin D is a nutrient your body needs to build and maintain healthy bones. Because the body can only absorb calcium, the primary component of bone, when vitamin D is present. Vitamin D also regulates many other cellular functions in the body. Its anti-inflammatory, antioxidant and neuroprotective properties support immune health, muscle function and brain cell activity. It is not found naturally in many foods. However, you can get this nutrient from fortified milk and cereals, as well as fatty fish such as salmon, mackerel and sardines. Additionally, the body converts a chemical in the skin into the active vitamin form (calciferol) when exposed to direct sunlight. As a result, it produces vitamin D.

The amount of vitamin D your skin produces depends on many factors, including time of day, season, latitude, and your skin pigmentation. Depending on where you live and your lifestyle, vitamin D production may decrease during the winter months. Although important for preventing skin cancer, sunscreen can also reduce vitamin D production. Many older adults are not exposed to sunlight regularly. However, it has problems absorbing vitamin D. If you suspect you’re not getting enough vitamin D, you can check the levels of this vitamin in your blood with a simple blood test.

What Contains Vitamin D?

Vitamin D supports bone density and vital systems in the body, including immune function. Most people need about 600 IU of vitamin D per day. However, this amount may vary depending on age. You can get vitamin D from sun exposure, foods, or supplements.

For your body to naturally produce enough vitamin D from the sun, researchers recommend that you should be exposed to sunlight for about five to 30 minutes without using sunscreen every day or at least twice a week. However, exposure to the sun without using sunscreen causes skin aging and increases the risk of skin cancer. If you cannot benefit from the sun sufficiently,What contains vitamin D?You may be looking for an answer to the question ” While some foods naturally provide vitamin D, others are fortified, meaning the nutrient has been added. Certain groups are at higher risk for vitamin D deficiency, including breast-fed babies, older adults, and people with digestive disorders. Foods such as fish, mushrooms and fortified milks are also good sources of vitamin D.

What are the Sources of Vitamin D?

You can get vitamin D naturally from a variety of animal foods and limited amounts of plant foods. Vegetables, fruits, whole grains, nuts, legumes and other whole plant foods do not provide vitamin D. However, there are some sources where you can get this vitamin. Sources of vitamin D can be listed as follows:

Fish

Fish have an important place on the table with both their taste and nutritional values. These fish, which are especially rich in vitamin D, support our body’s calcium absorption and strengthen our immune system. When consumed regularly, it contributes to healthy bone development. Oily fish are good sources of vitamin D.

• Trout: An 85-gram serving of steamed trout provides 60% of the daily vitamin D requirement, or 12.06 mcg.
• Pipette: An 85-gram serving of wild salmon provides 48% of the daily vitamin D requirement, or 383 IU.
• Sardines: A 1,000-gram can of Atlantic sardines, preserved in oil and drained, provides 22% of the daily vitamin D requirement, or 178 IU.
• Tuna: An 85-gram serving of tuna provides 5% of the daily vitamin D requirement, or 40 IU.

mushrooms

One glass of cooked mushrooms meets approximately 5% of our daily vitamin D needs, that is, 40.6 IU. Mushrooms exposed to the sun provide more vitamin D. When commonly consumed mushrooms are exposed to a source of ultraviolet (UV) radiation, such as sunlight or a UV lamp, their vitamin D content decreases.

It increases. Vitamin D content in UV-exposed mushrooms may decrease with storage and cooking. Researchers recommend consuming mushrooms before the expiration date to achieve a vitamin D level above 10 mcg per 100 g.

Milk

Some dairy products, milk, and plant-based milks are fortified with vitamin D. However, the level of reinforcement varies from product to product. When purchasing a dairy product, be sure to check the nutrition label for the “Daily Value” per serving. Regularly consuming vitamin D-fortified dairy products supports bone health and strengthens the immune system. Additionally, fortified dairy products may help improve overall health by reducing the risk of vitamin D deficiency. These products are an important source of nutrition for individuals who cannot benefit from enough sunlight, especially during the winter months.

Cereal Fortified with Vitamin D

Some grains, like milk, are also fortified with vitamin D. If you rely on grains as a source of vitamin D, be sure to check each product’s label. Fortified cereals offer a practical and nutritious option, especially for breakfast. These grains help meet your daily vitamin D needs. At the same time, it allows you to start the day energetically. Moreover, these products, which are easily consumed by children and adults, play an important role as part of a healthy diet. Since the fortification levels offered by different brands may vary, it is important to choose those with the highest nutritional value.

cod liver oil

One tablespoon of cod liver oil provides 170% of the daily vitamin D requirement, or 1,360 IU. This oil is an effective supplement source, especially for people at risk of vitamin D deficiency. Cod liver oil contains not only vitamin D, but also omega-3 fatty acids and vitamin A. It strengthens bone health when consumed regularly. In addition, it supports the immune system and contributes to heart health. However, the oil has a strong taste and odor. For this reason, it may cause stomach discomfort in some people.

Egg

Vitamin D is found in egg yolk. One large boiled egg provides 5.4% of the daily value of vitamin D, or 43.5 IU. Egg; It is also full of important nutrients such as protein, B vitamins, phosphorus and selenium. Therefore, egg consumption is very important for a balanced diet. In particular, eggs from free-range chickens may have higher vitamin D content than eggs from cage-raised chickens. This is related to the chickens being exposed to more sunlight. Therefore, eggs obtained through natural breeding methods support your nutrition by providing more vitamin D.