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.
Vitamin D can be obtained from the foods instead. With a balanced diet, rich in certain 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 balanced foods that contain vitamin D.
Foods that contain vitamin D are:
- Fish oils and sea shells.
- 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.- Eggs:
100gm of egg yolk contains 37 IU of vitamin D; besides vitamin B12, proteins and fats.
- Mushrooms:
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.
