Top 7 Healthy Sources of Vitamin D

healthy-source-vitamin D

Why Vitamin D?

Vitamin D is vital for our body to stay healthy. It aids the body to absorb calcium thus play a major role to keep bones, muscles, and nerves healthy. In fact, having enough vitamin D protects you from critical conditions such as cancer, diabetes and other health risks. Furthermore, Vitamin D may also play a role to improve your muscle function and the immune system.

Causes of Vitamin D deficiency:

Deficiency of vitamin D depends upon your age, weight, skin colour, location, and overall health. In general, a number of factors increase the risk of vitamin D deficiency, including:

  • Age: The skin’s ability to make vitamin D lessens with age.
  • Food: Avoiding food sources of Vitamin D such as fatty fishes like Tuna and Dairy products
  • Mobility: People who are homebound or are rarely outside (e.g., in nursing homes and other facilities) are not able to use sun exposure as a source of vitamin D.
  • Skin colour: Dark-coloured skin is less able to make vitamin D than fair-coloured skin.
  • A woman’s breast milk: A woman’s breast milk contains less amount of vitamin D. For this reason, infants are at higher risk for not receiving enough vitamin D.
  • Sunscreens: Using high factor sunscreens

If you haven’t changed your diet or lifestyle, the following symptoms are several factors of vitamin D deficiency.

Symptoms of Vitamin D deficiency:

  1. Frequent bone fractures and joint pain
  2. Asthma in children
  3. High blood pressure
  4. Depression, anxiety, and exhaustion
  5. Low immunity

5 Diseases Caused By Deficiency of Vitamin D:

According to a recent survey, 80% of the urban people, 70% of the rural population of India is deficient in vitamin D Meanwhile,

  • 30% of infants are suffering from rickets
  • 50 million people of India are with Osteoporosis
  • 272 per 100000 population in India is suffering from cardiovascular diseases
  • 62 million Indians are with diabetes.Here we give you brief information about the 4 deficiency diseases of vitamin D.

    1) Rickets:

    Rickets is the most common disorder in children ages 6-24 months. It caused by a deficiency of Vitamin D.There are different types of rickets, including kidney rickets and nutritional rickets. Mostly it affects the bones of children and it leads to softening and weakening of the bones.

    2) Osteoporosis:

    Osteoporosis affects women and older people mostly. It makes your bones to become weak and delicate. Firstly, osteoporosis reduces the density and quality of the bones thus increase the rate of bone loss. It mostly happens within the hip, wrist, and spine. Vitamin D deficiency, smoking and a poor diet increase the risk of osteoporosis symptoms.

    3) Cardiovascular Disease:

    Cardiovascular diseases such as heart attacks and strokes are linked to the deficiency of vitamin D.Meanwhile, Vitamin D plays an important role to support the working of blood vessels to prevent cardiovascular diseases. Having depression, hypertension and feeling alone increase the risk of developing cardiovascular disease.

    4) Diabetes:

    Vitamin D deficiency is a risk factor for the development of type2 diabetes. In general, the cells of the pancreas are fighting to provide enough amount of insulin to manage blood sugar levels. For this reason, vitamin D help to support the function of pancreas.

    Having enough vitamin D helps to regulate your cell growth, muscle growth and prevent cancer symptoms. Now, are you thinking about how much amount of vitamin D required for your overall health? Here we help you to find based on your age.

    Other reasons for Vitamin Deficiency

    Vitamin D levels are down by certain medications. These include laxatives, steroids (e.g., prednisone), cholesterol-lowering drugs (e.g., cholestyramine and colestipol), seizure-control drugs (e.g., phenobarbital and phenytoin), a tuberculosis drug (rifampin), and a weight-loss drug (orlistat).

    Always tell your doctor regarding the medication you are taking and any vitamin D supplements or different supplements or herbs/alternative health products that you take.

    Intake of Vitamin D for Each Age Group: 

    Intake of vitamin D is going to be measured in two types that, in micrograms (mcg) and international units (IU). Try to get the following amounts of Vitamin D from your food or supplements..(

    Daily Recommended Vitamin D Intake

    Infants 0 – 6 months

    Recommended Dietary Allowance (IU/day): 400 Upper-Level Intake (IU/day): 1,000

    Infants 6 – 12 months

    Recommended Dietary Allowance (IU/day): 400 Upper-Level Intake (IU/day): 1,500

    1 – 3 years old

    Recommended Dietary Allowance (IU/day): 600 Upper-Level Intake (IU/day): 2,500

    4 – 8 years old

    Recommended Dietary Allowance (IU/day): 600 Upper-Level Intake (IU/day): 3,000

    9 – 70 years old

    Recommended Dietary Allowance (IU/day): 600 Upper-Level Intake (IU/day): 4,000

    Over 70 years old

    Recommended Dietary Allowance (IU/day): 800 Upper-Level Intake (IU/day): 4,000

    14 – 50 years old, pregnant/lactating

    Recommended Dietary Allowance (IU/day): 600 Upper-Level Intake (IU/day): 4,000

    Source: Institute of Medicine, released 11/30/2010

    Top 7 Sources of Vitamin D:

    Vitamin D can be obtained through Sun Exposure, diet and diet supplements. Exposing yourself to sunlight is a natural way to obtain Vitamin D. During winters body is not adequately exposed to sunlight. To compensate it to eat a variety of healthy foods from all food groups. Further down the article, we will explore what are the various foods available that have Vitamin D.

    Let us know the sources of Vitamin D

    Vitamin D comes from 3 major sources. They are sun, food, and supplements. Sunshine is the primary source of vitamin D but most of the people are not getting a sufficient amount during day time. For this reason, here we included foods and supplements that can substantiate your vitamin D levels.

    1)Vitamin D From Sunlight:

    top-source-vitamin D-sunlight

Sunlight is a natural way to increase your Vitamin D levels. Once your skin is exposed to the sunlight, The UVB(ultraviolet B) rays produce vitamin D from cholesterol in your skin.

In fact, dark skin absorbs less quantity of sunlight for this reason light-skinned people get more sunlight compared to dark skin.

Here we mentioned an approximation of sunshine(based on skin colour and seasons)  for your every day to make enough vitamin D.

For Light(fair) Skinned People:

  • Summer: 10-15 minutes
  • Spring: 20-25 minutes
  • Winter:25-30 minutes

 For Dark Skinned People:

  • Summer: 20-25 minutes
  • Spring: 50-60 minutes
  • Winter:80-90 minutes

Vitamin D levels change naturally with a time of day, UV levels, latitude, seasons, sunscreens, skin colour, body parts exposed and having a sufficient amount of vitamin D from food and supplements.

However, know that too much sunshine increases the risk of skin cancer and ages the skin. The American Academy of Dermatology advises that when in the sun, use a sunscreen with an SPF of at least 30. For this very reason, here we help you to find the best sources of vitamin D from food.

2) Salmon and Fatty Fish for Vitamin D:

best-source-vitamin D-fatty-fish

Salmon contains 361 to 685 IU.of vitamin D so it is called one of the natural source of Vitamin D. At the same time most of the fatty fishes also very high in vitamin D and B12. They are swordfish, tuna fish, rainbow trout and white fishes. Moreover, these fatty fishes may help to provide lack of multivitamins and minerals.

3) Eggs for Vitamin D:

vitamin D-eggs

Each egg yolk has 40 IU of Vitamin D. and many minerals and proteins are available in the white. Furthermore, eggs are also a natural source of protein and lutein. Eggs play an important role to keep your bones strong and reduce the risk of breast cancer.

4) Mushrooms for Vitamin D:

top-source-vitamin D-mushrooms

Mushrooms are the best source of Vitamin D.100 grams of mushrooms has130-450 IU of vitamin D. Meanwhile, different types of mushrooms such as UV exposed portabella mushrooms and maitake mushrooms are rich in nutrition, potassium, selenium and B complex vitamins.

5) Milk for Vitamin D:

main-source-vitamin D-milk

Different types of milk such as soya milk and almond milk are also high in vitamin D. In fact, One cup of cow milk has 100 IU of Vitamin D.Milk also help to reduce the risk of ovarian cancer and boost your muscle function. In addition, milk products improve your bone health.

6) Vitamin D From Cod Liver Oil :

source-vitamin D-cod-liver-oil

Cod liver oil naturally good source of Vitamin D. In addition, This oil available in supplements also. Well, one tablespoon of the cod liver has 13500 IU of vitamin D. Vitamin A and omega-3-fatty acids in the cod liver oil help to improve your immune system and other health risks.

7) Vitamin D from Supplements:

multivitamins-vitamin D

Vitamin D is available in very few foods and is difficult to get with a diet, for this reason using Vitamin D supplements are the easiest and most effective way to treat vitamin D deficiency. Having Vitamin D supplement each day has been shown to prevent the symptoms of deficiency diseases.

Multivitamin supplements are a combination of vitamin D and calcium. These supplements help to boost your brain function and reduce the symptoms of depression. However, multivitamin users have a lower risk of vitamin D deficiency, diabetes, cancer, heart and bone diseases.


The information provided in the above article is, the importance of vitamin D for your overall health including causes, symptoms, deficiency diseases of vitamin D, intake of vitamin D for all age groups and sources(sun, food, and supplements) of vitamin D. Make Sure to include these top healthy vitamin D sources in your daily diet.

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