As you would have read, Vitamin D is a bit different from other vitamins. It is mainly a steroid hormone produced from cholesterol when our skin is exposed to the sun that is the reason why Vitamin D is often associated with the sun. Not an adequate amount of Vitamin D is obtained by absorbing sunlight, it is important to obtain it from supplements and food with Vitamin D.
Now, let us look at some of the food with Vitamin D that can be consumed by us daily with correct values.
The approximate amount of Vitamin D present in egg yolks is 40-50 IU (International Units) which is 10 % of the standard Vitamin amount required by our body which is 400-500 IU (International Units).
Egg or Egg Yolks is a food with a high Vitamin D value. Though it can be labeled for bad LDL Cholesterol content, if you don’t consume them you might miss out on Vitamin D and other minerals such as Zinc, Selenium, etc.
A great source of Vitamin D can be Salmon because a 100-gram salmon almost contains 526 IU of Vitamin D value.
Salmon is a fish that is highly rich in Vitamin D and not only that it is also rich in proteins. It also contains omega-3 fatty acids which is required by our body and can be obtained through only foods. So, adding Salmon to your dietary plan not only can increase your Vitamin D values but can also regulate the omega-3 acid and protein levels in your body.
Beef Liver is one of the overlooked food when in terms of Vitamin D. Though, it is a great source of protein, it is a Vitamin D3 food where the Vitamin levels are high when compared to any other food with Vitamin D.
According to studies, an 81-gram beef liver contains 39.7 IU of Vitamin D and 1 Micro-gram of Vitamin D. Beef Liver contains a small amount of COD liver oil where one tablespoon of this COD liver oil is 300 percent more than your required daily Vitamin D requirement. It also contains a good amount of Vitamin A, where a small quantity of it daily can be highly beneficial to us.
Mushroom is one of the few non-fortified foods that are a source of Vitamin D. Unlike animals, Mushroom produce Vitamin D2 (ergocalciferol) which has 7 IU per 100 gram but when treated with UV Light or kept under sunlight these same mushrooms can produce up to 170-480 IU of Vitamin D levels.
One of the most common food with a high Vitamin D value is butter. A standard 100-gram butter contains 60-70 IU of Vitamin D which constitutes 11 percent of our daily intake.
Butter is a very popular dairy product obtained from Cow’s Milk which has an abundant amount of Vitamin D. It is a high-calorie food where one tablespoon (approximately 15 grams) contains about 100 calories. Though it is comparatively high to other products, it also has mono and poly saturated fats in one tablespoon making it a good Vitamin D food.
Milk is actually a great source of Vitamin D and it contains 5 percent of our daily required intake of Vitamin D. In many places, whole milk or cow milk is generally fortified with Vitamin D than its normal level to increase Vitamin D level in kids aged between 5-11. It not only contains Vitamin D but also a source of many nutrients including Calcium, Phosphorous, etc.
Like Milk and Butter, Yogurt is also a food with Vitamin D but yogurt alone does not have the high value of Vitamin D that our body requires so it is generally fortified with it. Fortified yogurt generally contains 80-120 IU per cup.
Yogurt is fortified because it can be readily made available for instant consumption and according to a study, many fortified foods represent the major dietary source of Vitamin D.
Orange is a fruit with Vitamin D in low levels but when fortified as orange juice it then contains 15 percent of the daily required Vitamin D intake. These fortified orange juices are not only rich in Vitamin D but also rich in Calcium since orange is generally rich in Calcium.
Not only orange but many citrus fruits like Lemon, Key Lime, Pomelo juices are fortified with Vitamin D and can be consumed.
Tuna Fish or Canned Tuna is generally high in Vitamin D. It is a food with high Vitamin D levels. Many people prefer Canned Tuna to buy fresh fish because it is easy to store and consume.
A Canned Tuna generally has 268 IU of Vitamin D per 100-gram whereas a raw Tuna Fish contains 82 IU of Vitamin D per 100-gram and also it contains Vitamin K and niacin which purifies the blood and boosts brain functions.
Finally, let’s look at why sunlight is associated with Vitamin D. Vitamin D is called the sunshine vitamin because it is produced in our body in response to the sunlight.
Vitamin D is a fat-soluble Vitamin where it is easily absorbed by the fats present in our body. Our body produces Vitamin D when our skin is exposed directly to sunlight that is why sunlight plays an important factor regarding Vitamin D production in our body.
It is preferable to expose our skin to sunlight during the early morning between 7:00 to 10:00 AM because sunlight after 10:00 AM is considered harmful to our skin and may cause skin-related issues.