Thursday, September 10, 2020

Food sources of vitamin D

Vitamin D is a fat-soluble vitamin. This means that human body can store extra amounts of vitamin D. Vitamin D works with calcium and phosphorus for healthy bones, muscles and teeth.

Vitamin D is a nutrient found in some foods that is needed for health and to maintain strong bones. It does so by helping the body absorb calcium (one of bone’s main building blocks) from food and supplements. Human body needs vitamin D to help absorb calcium. Vitamin D may help to prevent or manage some chronic diseases.

The main source of vitamin D comes from sunlight. The high vitamin D deficiency is strongly associated with low sun exposure. The sources of vitamin D in food was limited.

Oily fish such as sardines, pilchards, trout, herring, kippers and eel contain reasonable amounts of vitamin D. Salmon, tuna, and mackerel are among the best sources. Beef liver, cheese, and egg yolks provide small amounts. Mushrooms provide some vitamin D. In some mushrooms that are newly available in stores, the vitamin D content is being boosted by exposing these mushrooms to ultraviolet light.

Now there are many kinds of foods which contain fortified vitamin D, particularly milk products, biscuits, and cereals. Margarine, some breakfast cereals, infant formula milk and some yoghurts have added or are ‘fortified’ with vitamin D.

People can get vitamin D from some foods including fortified foods and everyone is recommended to take a supplement, especially during autumn and winter.

Vitamin D is found in supplements (and fortified foods) in two different forms: D2 (ergocalciferol) and D3 (cholecalciferol). Both increase vitamin D in the blood.
Food sources of vitamin D

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