Latest posts by Dr Navneet Goyal (see all)
Vitamin D is a vital nutrient for your bones! There has been an upsurge on the topic lately. And, if you’re looking for the most recommended sources of Vitamin D rich foods, this is the right place for you!
Recent researches have shown that, Vitamin D not only helps in bone building, but is also a major factor in promoting overall health status. Furthermore, deficiency of Vitamin D in the body can lead to serious consequences! Most noteworthy, problems related to digestive system and heart are most affected.
However, it is really uncommon to expect the deficiency of Vitamin D in healthy age groups. Nevertheless, it can effect any population and at any age.
Sources of Vitamin D Rich Foods and Daily Requirement Sheet
How much Vitamin D do you really need?
Top 10 Sources of Vitamin D Rich Foods
Before we begin exploring the foods that increase your Vitamin D intake, here is my suggestion. Do not consume the supplements without the prescription of your concerned Physician. Otherwise, the toxicity of Vitamin D is equally dangerous too! The topic on Vitamin D overdose is discussed at the end of this post.
Suggesting the best 7 richest sources of Vitamin D foods, the list goes as follows –
Fatty Fish (Tuna, Mackerel, and Salmon)
Fatty fish is a potential source of Vitamin D. It contains 150 IU of Vitamin D per ounce of meat. Moreover, these fish are extremely rich in Omega-3-Fatty Acids, which protects heart from various problems.
I recommend Cheese as the most nutritive food available. It is an excellent source of Vitamin D and Calcium. Though many forms of cheese are available today, but Ricotta variety contains the highest portion of the ‘bone vitamin’.
Despite having a cholesterol rich center, the egg yolk is a potential source of many Vitamins. Most noteworthy are, Vitamin A, Vitamin D and Vitamin B12. One egg yolk amounts for about 40 IU of Vitamin D. This is far less than the average RDA (Recommended Daily Allowance – The daily allowed dose of the Vitamin required for the body). Though eggs can be an option for promoting nutrient-rich diet, they cannot be the sole agents to replenish the depleted stores of Vitamins in the body, because of high cholesterol content.
Cod Liver Oil
It is probably the richest source of Vitamin D on the earth. The cod liver oil contains 1500 IU of Vitamin D per tablespoon. Moreover, it has high levels of Omega-3 Fatty Acids, Eicosapentaenoic Acid and Docosahexaenoic Acid. All these Fatty Acid prevents the development of heart problems. It is also a rich source of Vitamin A.
Soy milk is produced by grinding the Soybeans in water. It is far more healthier than any other milk variety. It contains lesser amount of fat, and higher amount of protein and Vitamin D, when compared with cow’s milk.
This remains the best source ever! The sunlight helps in the conversion of inactive Vitamin D into an active form. This active form is utilized by the body in many protective forms. Moreover, overexposure to the sunlight is never going to lead into Hypervitaminosis D (or Vitamin D overdose). It’s natural, cheap and convenient to!
Studies have shown, children who consume diet rich in Vitamin D foods, grow stronger than their peer groups. Also, individuals who balance Vitamin D rich diet regularly, live longer and age late!
The Govt of India is becoming health conscious for their citizens. Owing to this, the packed milk, yogurt, cheese, cereals and many packed beverages are fortified with Vitamin D and Calcium.
What is Vitamin D Toxicity?
Vitamin D is converted to more active form in your body, when exposed to sunlight! And constant supplementing your diet with Vitamin D capsules may cost your life too! Therefore if you are taking 50,000 IU or more daily, you should have your blood levels monitored approximately every 2 to 3 months, regularly. The Hypervitaminosis D can only be caused by overdose of the supplements, and not by sunlight.
Although Vitamin D toxicity is extremely rare even among people who take supplements. But, still you may be at greater risk if you have other chronic problems related to liver or kidneys. Frank toxicity is also seen in the patients who take Thiazide-type diuretics.
Symptoms are vague. None of them is specific. Hence, the diagnosis is completely based on exclusion criteria. The notable symptoms of Vitamin D toxicity are – loss of appetite, weakness, nausea and vomiting. Some severe conditions may lead to frequent urination and kidney problems too!
This is my list of the top 7 best sources of Vitamin D rich foods. If you have any suggestions about the list, do let me know in the comment box below.