Vitamin D Foods – Sources, Benefits, & Deficiencies

Vitamin D, often referred to as the "sunshine vitamin," is essential for maintaining good health. It plays a critical role in bone health, immune function, and overall well-being. In this blog, we will explore the vitamin D sources, benefits, and deficiencies. Additionally, we will provide a comprehensive list of vitamin D rich foods, including options for vegetarians.

Benefits of Vitamin D

Vitamin D has several important functions. The most vital are regulating the absorption of calcium and phosphorus and facilitating healthy immune system function. Getting enough vitamin D is crucial for the normal growth and development of bones and teeth and improved resistance to certain diseases.

1. May Fight Disease

Research suggests that vitamin D may play a role in reducing the risk of multiple sclerosis (MS), decreasing the chance of heart disease, and reducing the likelihood of severe illnesses. People with adequate vitamin D levels might have a lower risk of infections and autoimmune diseases, such as rheumatoid arthritis, type 1 diabetes, and inflammatory bowel disease.

2. May Regulate Mood and Reduce Depression

Vitamin D might play an important role in regulating mood and decreasing the risk of depression. Studies have found that people experiencing negative emotions who received vitamin D supplements noticed an improvement in their symptoms.

3. May Support Weight Loss

People with higher body weights have a greater chance of low vitamin D levels. Some studies suggest a link between vitamin D and obesity. Although current research does not conclusively support that vitamin D causes weight loss, there appears to be a relationship between vitamin D levels and weight.

Vitamin D Deficiency

Several factors can affect your ability to get adequate vitamin D from sunlight alone. You may be less likely to absorb enough vitamin D if you live in an area with high pollution, use sunscreen, spend most of your time indoors, live in a big city where buildings block sunlight or have darker skin. These factors can increase your risk of vitamin D deficiency, so it’s important to get some of your vitamin D from sources other than sunlight.

Symptoms of Vitamin D Deficiency

The symptoms of a vitamin D deficiency in adults may include tiredness, aches, and pains, severe bone or muscle pain, weakness, and stress fractures, especially in the legs, pelvis, and hips. A healthcare professional can diagnose a vitamin D deficiency by performing a simple blood test.

Vitamin D Sources

Your body produces vitamin D naturally when exposed to sunlight. However, obtaining enough vitamin D from sunlight alone can be challenging due to various factors like geographic location, skin color, and lifestyle. Dietary sources of vitamin D are vital to maintain adequate levels. Here is a vitamin D foods list that includes both animal and plant-based options.

1. Fatty Fish

Fatty fish are excellent sources of vitamin D. Salmon, mackerel, and sardines are particularly high in this essential nutrient. A 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains about 526 IU of vitamin D, which is 66% of the Daily Value (DV).

2. Cod Liver Oil

Cod liver oil is a popular supplement and a fantastic source of vitamin D. Just one teaspoon (4.9 mL) contains about 450 IU of vitamin D, which is 56% of the DV.

3. Canned Tuna

Canned light tuna is an affordable and convenient source of vitamin D. A 3.5-ounce (100-gram) serving provides 269 IU of vitamin D, or 34% of the DV.

4. Egg Yolks

Whole eggs are another good source of vitamin D. The yolk from one large egg contains 37 IU of vitamin D, or 5% of the DV. Eggs from chickens given vitamin D-enriched feed contain much higher levels.

5. Mushrooms

Mushrooms can synthesise vitamin D when exposed to UV light. Wild mushrooms or those treated with UV light are excellent vitamin D sources. One cup of UV-exposed mushrooms contains 1,110 IU of vitamin D, which is 139% of the DV.

6. Fortified Foods

Certain foods are fortified with vitamin D, including cow’s milk, soy milk, orange juice, cereals, and oatmeal. These foods provide an excellent way to increase your vitamin D intake, especially if you are vegetarian or vegan.

Vitamin D Foods for Vegetarians

For those following a vegetarian or vegan diet, obtaining adequate vitamin D can be challenging. Here are some vitamin D rich foods suitable for vegetarians:

1. Fortified Plant Milk

Soy milk, almond milk, and other plant-based milk are often fortified with vitamin D. Check the nutrition labels to ensure they contain adequate levels of vitamin D.

2. Fortified Orange Juice

Some brands of orange juice are fortified with vitamin D. One cup (237 mL) can provide up to 100 IU of vitamin D, or 12% of the DV.

3. Fortified Cereals and Oatmeal

Many breakfast cereals and oatmeals are fortified with vitamin D. A single serving can provide a significant portion of your daily vitamin D needs.

4. Mushrooms

As mentioned earlier, mushrooms exposed to UV light are a great source of vitamin D. Including them in your diet can help boost your vitamin D intake.

Risks of Getting Too Much Vitamin D

While vitamin D is essential, it is possible to get too much of it, primarily through supplements. Excessive vitamin D intake can lead to vitamin D toxicity, causing an increase in blood calcium levels, resulting in symptoms like frequent urination, vomiting, abdominal pain, dehydration, confusion, and increased thirst.

How Much Vitamin D Do You Need?

The recommended dietary allowances for vitamin D vary by age:

• Infants (0–12 months): 10 micrograms (mcg) or 400 international units (IU)
• Children and teens: 15 mcg (600 IU)
• Adults ages 18–70: 15 mcg (600 IU)
• Adults over age 70: 20 mcg (800 IU)
• Pregnant or breastfeeding individuals: 15 mcg (600 IU)

Conclusion

Vitamin D has numerous potential benefits. It may reduce the risk of certain diseases, improve mood reduce depression symptoms, and assist with weight management. Given that it's challenging to obtain enough vitamin D from diet alone, consider asking a healthcare professional for a blood test and possibly taking a vitamin D supplement. Ensuring adequate levels of vitamin D is crucial for maintaining overall health. If you have health insurance from Bajaj Allianz General Insurance Company, regular check-ups can help monitor your vitamin D levels and address any deficiencies promptly. Incorporating vitamin D rich foods into your diet, such as fatty fish, fortified foods, and UV-exposed mushrooms, can help you maintain optimal vitamin D levels. For those on a vegetarian or vegan diet, fortified plant-based milks and cereals can be excellent vitamin D sources. By staying informed and proactive about your vitamin D intake, you can support your long-term health and well-being. *Standard T&C Apply **Disclaimer: The content on this page is generic and shared only for informational and explanatory purposes. It is based on several secondary sources on the internet and is subject to changes. Please consult an expert before making any related decisions. ***Insurance is the subject matter of solicitation. For more details on benefits, exclusions, limitations, terms, and conditions, please read the sales brochure/policy wording carefully before concluding a sale. ****The information presented is not meant to be a substitute for medical advice. Any suggestions mentioned should be considered for general use only. For expert guidance on any health ailment or medical issue or any treatment/procedure, please consult a certified medical professional.