Foods with Vitamin D
Foods with Vitamin D
Vitamin D has been called the "sunshine vitamin" because we are able to absorb it by exposure to the sun. Nevertheless, we must ensure that we also obtain our supplies from the range of foods that provide it in order to remain healthy.
Vitamin D is the "joker in the pack" because, unlike other vitamins, we can to some extent produce it ourselves. This is because the ultraviolet rays in sunshine are converted by our skin into this valuable substance. Thus the more we sunbathe in bright sunshine, the morevitamin D we produce. Unfortunately our climate is not the best for providing good ultraviolet rays, therefore we must eat vitamin D rich foods in order to avoid deficiency.
What does vitamin D do?
It's main function is to build healthy bones and teeth. It does this by working with 2 minerals, calcium and phosphorus. Vitamin D helps their absorption from our intestinal walls and maintains the correct level in our blood. this function is especially important for children, whose bone and tooth growth may become delayed or distorted if they do not get adequate supplies of this vitamin. Another function of vitamin D is to release energy in the body and a lack of it might lead to sluggishness. Lastly, vitamin D may help maintain healthy eyes and relieve conjunctivitis.
The RNI* for vitamin D for an average adult (not including pregnant or lactating women) is up to 10mcg per day, unless there is good exposure of skin to sunlight. See if you are getting enough vitamin D through foods rich in vitamin D list below?
A List of Rich Sources of Vitamin D
| Vitamin D Rich Foods List | Micrograms | Portion |
| Cod liver oil | 200 + | 100g |
| Margarine | 750 | 100g |
| Butters (fortified) | 700 + | 100g |
| Herring | 22 + | 100g |
| Kippers | 13 | 100g |
| Salmon (canned) | 12 + | 100g |
| 10 + | 100g | |
| Pilchards (canned) | 8mcg | 100g |
| Sardines | 7mcg | 100g |
| 4 + | 100g | |
| Roe | 2 + | 100g |
| Breakfast cereal (fortified types) | up to 2 | 100g |
| Eggs | up to 2 | 100g |
"Never exceed the dosage for vitamin D, unless under medical supervision"
What if you're not getting vitamin D from Good Food Sources?
A severe shortage will result in rickets, a condition which affects children. in rickets there is defective bone growth, leading to knock-knees and bow legs. The ribs may become distorted and the chest and pelvis narrowed. Teeth are slower to appear and may be soft and liable to decay. Rickets practically disappeared in the 1930's, but it has recently reappeared, mainly affecting children with darker complexions, whose skin doesn't absorb as many ultraviolet rays as those with lighter skin, and whose diet may also be deficient in vitamin D rich foods or other foods such as dairy products.
In adults, a vitamin D (and calcium and phosphorus) deficiency leads to the condition osteomalacia, where the bones become soft; this is usually accompanied by pain and tenderness. This condition mainly affects the elderly, who may have diets low in calcium and vitamin D and whose deposits of calcium in the bones lessen with age.
Who Needs Vitamin D?
children, particularly those with darker skin, and the elderly, especially those on poor diets who may also be house bound, require ample supplies of this vitamin. People who are veiled or robed because of cultural or religious reasons will naturally absorb less vitamin D from sunlight and should therefore have supplementation. Babies may need a vitamin D supplement, which is usually given with vitamin; the dosage must be followed carefully because excessive doses of vitamin D are toxic. Pregnant and breast-feeding women should increase their intake, and convalescents, vegetarians and vegans whose diets lack fish and dairy produce should ensure they get adequate supplies. People who live in cities, where pollution may filter the sunlight, should increase their intake of vitamin D, as should night workers, whose exposure sunlight is necessarily very limited. Taken with vitamin A and C, vitamin D can play a part in preventing colds, so if you are prone to these you should takesupplementation, providing your doctor agrees!
RNI* = REFERENCE NUTRIENT INTAKE - a UK dietary reference value!
It means an amount of a nutrient that is enough for almost every individual, even someone who has high needs for the nutrient. This level of intake is, therefore, considerably higher than most people need. If individuals are consuming the RNI of a nutrient, they are most unlikely to be deficient in that nutrient. For more information on UK dietary reference values follow the next link:
Last updated: 6th May 2015 byAdverts
