Vitamin D plays an important role in maintaining the health of bones, the immune system, and muscles. The body can obtain it both from sunlight and from food. Health master and certified physician Cynthia Sass explained which foods are the best sources of this important vitamin.
According to the National Institutes of Health, most adults and children over the age of one need about 600 international units (IU) of vitamin D per day. People over 70 are advised to increase their intake to 800 IU per day.
"Vitamin D plays an important role not only in bone health but also in the functioning of the immune system, muscles, and nervous system. Its deficiency can go unnoticed for a long time, manifesting only as increased fatigue or frequent infections," notes Cynthia Sass.
People in at-risk groups should pay particular attention to their vitamin D levels. This includes elderly individuals, breastfed infants, people with dark skin, patients with intestinal diseases, obesity, chronic liver and kidney diseases, as well as those taking certain medications.
"Some people may not get enough vitamin D even with a balanced diet. In such cases, it is necessary to monitor blood vitamin levels and discuss additional supplementation with a doctor if needed," emphasizes the expert.
Top 10 Foods High in Vitamin D
1. Trout
One of the best natural sources of vitamin D. An 85-gram serving of cooked fish contains about 60% of the daily requirement.
2. Salmon
An 85-gram portion provides nearly half of the recommended daily intake of vitamin D.
3. Almond Milk
Fortified plant-based drinks can contain up to 25% of the daily requirement of vitamin D in one cup.
4. Sardines
Canned sardines are rich not only in vitamin D but also in calcium, vitamin B12, and selenium.
5. Oat Milk
Another popular plant-based drink that is often fortified with vitamin D.
6. Dairy Products
A cup of whole milk provides about 15% of the daily requirement for vitamin D.
7. Soy Milk
Contains vitamin D, calcium, and protein, making it a healthy alternative to regular milk.
8. Eggs
The highest amount of vitamin D is found in the yolk. One egg covers about 5% of the daily requirement.
9. Tuna
This fish contains a moderate amount of vitamin D and is a good source of protein.
10. Shiitake Mushrooms
Mushrooms that have been exposed to sunlight or ultraviolet light during growth or storage are particularly beneficial.
According to a study published in the journal Nutrients, mushrooms exposed to ultraviolet radiation can contain significantly more vitamin D than most other plant foods.
"Although vitamin D is found in a number of foods, it can be challenging to obtain the entire daily requirement from food alone. Therefore, it is important to combine proper nutrition, sensible sun exposure, and regular health monitoring," says Sass.
Experts remind that the main natural sources of vitamin D remain fatty fish, eggs, and some dairy products. At the same time, individuals in at-risk groups may require additional monitoring of vitamin levels and consultation with a doctor.
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