If you are wondering what foods are high in vitamin D, here you can find some answers. Vitamin D is actually a group of fat-soluble vitamins. Vitamin D2 and D3 are the major types of vitamin D. However, when we say “vitamin D”, we usually think D3. This type of vitamin D is considered more potent than D2. It is naturally produced in the skin of humans and animals, during the sun exposure.
Doctors say that white-skinned people should spend 20-25 minutes in the sun, without any sunscreen, to have vitamin D produced in their skin. The skin should be exposed to sunrays at least 3 times a week. Dark-skinned people need to spend more time in the sun than white-skinned people do. This skin type has more melanin that acts like a sun block, so more time is needed for sunrays to get into the skin. People who live in cold weather countries, and they are dark-skinned, are at higher risk of becoming deficient in vitamin D.
Older people can lack this vitamin; as we age, our bodies become less capable of converting this vitamin into its active form.
Sunlight is definitely the best source of vitamin D. However, if you cannot get enough sunlight, there are other options. Consuming foods that contain vitamin D can help you improve your vitamin D levels. Although these quantities are not sufficient, they are certainly helpful.
Foods High in Vitamin D
● Salmon
● Cod liver oil
● Catfish
● Sardines
● Fish oil
● Soymilk
● Mollusks
● Formula milk
● Mackerel
● Butter
● Margarine
● Eggs
● Fortified cereals
● Dairy products
● Shrimp
As you can see, nearly all of these foods are animal-derived. Some people do not consume animal-based products (for religious beliefs, health problems, or other reasons); therefore, many people are at risk of becoming deficient in vitamin D. Vegetarians can consume soy products or fortified cereals, but these quantities cannot meet our daily needs.
Some people are strongly advised to avoid most of these foods because they have certain health problems (for example, gallbladder patients are advised not to eat these foods). That is why sunlight remains the best natural source of vitamin D.
Now, if you live in a cold weather country, you may be at risk of becoming deficient in vitamin D. If you are a vegetarian who lives in a cold climate, your vitamin D levels are likely to be quite low.
The best thing you can do is visit your doctor and consider vitamin D supplements. It is not recommended to take any supplements on your own. Before you start using any of these products, you need to go to your doctor and have your vitamin D levels measured. Based on these results, you will be given proper supplements. If your vitamin D levels are extremely low, you will have to take large doses. In such cases, vitamin D supplements are used twice a week or twice a month, depending on your condition.
It is very important to prevent vitamin D levels from getting too low. Vitamin D deficiency can cause serious complications, especially when it comes to bones. This condition can affect your blood pressure, cholesterol levels, calcium absorption, etc. In children, vitamin D deficiency can lead to serious bone deformities (known as rickets), tooth delay, poor growth and development, and it can also cause problems in adults. According to some researches, vitamin D can help in preventing various diseases, such as breast cancer, prostate cancer, multiple sclerosis, osteoporosis, and depression.