16 Foods Rich In Vitamin D

Vitamin D can be obtained through the ingestion of fish liver oil, meats and seafood. However, although it can be obtained through these foods of animal origin, the main source of production of this vitamin is from the exposure of the skin to the sun’s rays, being important to take a daily sunbath for 15 minutes, between 10 am and 12 am or from 3:00 pm to 4:30 pm.

Vitamin D favors the absorption of calcium in the intestine, being important to strengthen bones and teeth, besides avoiding various diseases such as rickets, osteoporosis, cancer, heart problems, diabetes and hypertension.

Foods rich in vitamin D are especially of animal origin. Watch the following video and learn what these foods are:

16 Foods rich in vitamin D

Table of foods rich in vitamin D

Foods rich in vitamin D are especially of animal origin, and the table below shows the amount of this vitamin in each 100 g of food:

It is important to emphasize that if the individual’s exposure to sunlight is not adequate, it is essential that the vitamin be provided through food or vitamin supplements. In children from 1 year of age and healthy adults the daily recommendation is 15 mcg per day of Vitamin D, while the elderly need 20 mcg per day.

When should you take Vitamin D supplements

Vitamin D supplements should be used when Vitamin D levels in the blood are below normal, a situation that may occur in individuals who have little sun exposure and in those who have fat absorption problems, as may occur in people who have undergone bariatric surgery, for example.

Severe deficiency of this vitamin in children is called rickets and in adults osteomalacia, being necessary to perform an analysis that allows quantifying its concentration in the blood, called 25-hydroxy vitamin D, to determine its deficiency.

Generally vitamin D supplements are accompanied by another mineral which is calcium, because vitamin D is necessary for the absorption of calcium in the body, treating together problems in bone metabolism, such as osteoporosis. 

These supplements should be taken under medical guidance, and may be recommended by the doctor or nutritionist in capsules or drops.

See more about vitamin D supplements.

Vitamin D for vegetarians

Vitamin D is only present in foods of animal origin or in some fortified products, so it is not possible to find it in fruits, vegetables, vegetables and cereals such as rice, wheat, oats and quinoa, for example.

So strict vegetarians or vegans who do not consume eggs, milk or their derivatives, need to obtain vitamin D through sunbathing and/or through supplementation prescribed by their doctor or nutritionist.

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