Sources of Vitamin D

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Sources of Vitamin D

Sources of Vitamin D

Sources of Vitamin D

It is true that, Vitamin D may be popular as the “Sunshine Vitamin” is mostly obtained from sunlight by more than half the population but according to a recent research by prevention and supplement company Centrum very few of us tend to search for it in their fridge and that- is a big mistake!

The 21st century lifestyle doesn’t really allow us to get sufficient vitamin D from the sun as it did to our ancestors” says Althea Zanecosky a spokesperson of American Dietetic Association and that is the reason because of which a large number of people suffer from the deficiency of vitamin D in winters, According to a university of Maine Study.

Compounding this problem is the excessive use of sunscreen on our screens as SPF 15 blocks more than 90% of the UVB rays, this is actually the type which our body uses to make vitamin D. Furthermore it was observed that with ageing our skin starts to produce low level of vitamin D than before hence also increasing the risk of premature death.


How much Vitamin D should you take?


Although Deficiency of vitamin D has got a lot of consequences but too much amount of vitamin D will open up a new world of severe health problems for you, so it becomes vital for you to know the amount of vitamin D that should be taken. Institute of Medicine recommends:


Read more: Side effects of excessive vitamin D

Age group                        Required vitamin D

Between 1-70 years                     600 IU*

Older than 70 years                     800 IU*

*Some doctors suggest to consume more than the recommended level as location and climate may differ.

A recent health report revealed that more than 80% of the people are unaware of the most valuable sources of Vitamin D except Sunlight & eggs.


For vegetarians:


Soy products


Many Soy products namely the tofu and soya chunk are a great source of Vitamin D for your body as well as protein and you can easily get these items in the nearest supermarket in your locality

Although tofu may not be very common for everyone but it is available in various supermarkets across India.

½ cup tofu: 124 grams


Shiitake Mushrooms


Shiitake mushrooms when exposed to sunlight produces some amount of Vitamin D which can be taken as additional food to meet your vitamin D levels.

However depending completely on them may not be a good idea.

100 grams: 18 IU


Orange Juice


It is true that most of of the fruits lack in vitamin D except the orange, As just a glass of orange juice can provide you a just the fine amount of vitamin D for your body

But remember that it is mostly obtained from packed orange juices which are filled with some dosage of vitamin D. So orange is not a good source of vitamin D but packed and processed orange juice can be a little helpful.

Vitamin D in 1 small orange: 96 grams.




Many packed cereals are abundant in vitamin D while many contain no trace of vitamin D. It all depends upon the type of cereals that you are consuming so you must take a look at the nutritional content of the cereals that you are taking to ensure your dosage of vitamin D.

100 grams: 133 IU




Milk, is without any doubt the best possible source of vitamin D for vegetarians. One cup milk will fulfil 20% of your daily need of vitamin D. Yes, that is a really good amount when it comes to vitamin D as it cannot be obtained that easily from any other veg source.

Amount of Vitamin D in each cup of milk: 244 grams


For non-vegetarians:


Finding a good source of Vitamin D is quite easy for non-vegetarians as seafood are considered to be one of the most rich source of vitamin D.


Fatty Fish


Fatty fish is a prime source of vitamin D for non-vegetarians, common options include: Salmon, trout, mackerel etc.

A 3 ounce sockeye salmon fillet contains about 450 IUs of vitamin D which can become a good portion of the 600 recommended IUs.

Vitamin D in ½ fillet:  204 grams


Egg yolk


Egg yolk is another remarkable source of vitamin D as it has most types of vitamin D required by the human body.Plus egg yolk can also be added or used to make various new recipes that you may have never tried!

100 grams : 218 IU


Canned Tuna Fish


Fresh fish are not the only one to satisfy your vitamin D intake you can take canned fish to quench the need of your vitamin D intake.

Canned tuna fish not only contains almost the same amount of vitamin as fresh fish but are also less expensive.

1 ounce: 150 IUs


Cod liver oil


Cod liver usually comes in the form of small golden coloured capsules which contains about 1,300 IUs of vitamin D which is more than enough for any person who is vitamin D deficient.

This proves that cod liver oil is the best possible source of vitamin D out there which ensures you get  the adequate amount of vitamin D in your regular diet.

1 teaspoon: 1,300 IU

Get enough of sunlight!


Even if you are consuming adequate amount of Vitamin D through your diet, it is important that you get proper exposure to the sunlight to stay healthy.

A recent collective research stated that “Sunlight is extremely important for any living being, without it their lifespan will decrease and their bone health will also deteriorate”. So getting ample amount of sunlight is vital for any living being’s survival.

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