The main source of vitamin D is sunlight. However, contrary to popular belief, simply spending time in the sun doesn’t always provide enough of this essential nutrient, especially during the fall and winter months. For this reason, doctors recommend including foods that rich in Vitamin D in your diet.
Why do we need Vitamin D?
This nutrient is involved in many critical bodily processes. For instance, it regulates the absorption of calcium and phosphorus, contributing to strong bones, teeth, nails, and hair. Vitamin D is also crucial for metabolism and immune function, and it is essential for children’s growth. A deficiency in vitamin D can lead to various health issues, particularly for children, as it can negatively impact bone and skeletal development, immune function, and cognitive abilities. In adults, a lack of vitamin D increases the risk of obesity, diabetes, cancer, and depression. Bones, nails, teeth, and hair may become more fragile, and muscles can weaken, with sleep disturbances becoming more likely. Around a billion people worldwide are estimated to suffer from vitamin D deficiency.
The recommended daily intake of vitamin D is 15 micrograms. To achieve this, one needs at least 20 minutes of sun exposure daily, which is often impractical. In many regions, sunlight is scarce for half of the year, making it important to consume foods that contain enough vitamin D.
Which foods are rich in Vitamin D?
- Fish
Fish is an excellent source of vitamin D, particularly varieties like salmon, sardines, tuna, halibut, mackerel, cod (especially liver), herring, and eel. Wild fish generally contains the highest levels of beneficial elements. A single serving of any of these types of fish provides at least half of the daily recommended dose of vitamin D, with salmon (up to 25 mcg per 100g), herring (up to 40 mcg per 100g), and eel (up to 24 mcg per 100g) being especially high. In addition to vitamin D, fish like salmon and sardines contain calcium and essential omega-3 fatty acids. - Seafood
Some seafood, though lower in vitamin D content than fish, can still be beneficial. Shrimp and oysters, for example, contain around 2 mcg and 8 mcg per 100g, respectively, and are also low in fat and calories. - Mushrooms
Certain types of mushrooms grown under UV light or sunlight exposure can be a good source of vitamin D, containing up to 30 mcg per 100g. - Eggs
Many people avoid egg yolks due to saturated fat and cholesterol concerns, but the yolk is where vitamin D is found. Free-range chickens exposed to sunlight produce eggs with higher levels of this nutrient, ranging from 5 mcg to 100 mcg per 100g. - Dairy Products
While dairy products contain less vitamin D, they are high in calcium, which aids in vitamin D absorption. It’s beneficial to consume dairy products like cheese, milk, butter, and cottage cheese periodically.