Vitamin D Sources

Sources of Vitamin D
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Unfortunately, most foods are not a good source of vitamin D unless supplemented. It's important to choose foods that are rich in vitamin D.

Vitamin D, a fat-soluble vitamin, unlike other vitamins, is largely activated and usable by our bodies only when exposed to sunlight.

Vitamin D, which also functions as a prohormone, plays a role in maintaining the body's hormonal balance and regulating the immune system.

Vitamin D plays a role in the absorption and storage of calcium in the bones.

Its deficiency can lead to a bone disorder called osteomalacia or rickets.

Symptoms of deficiency include:

  • Weakening of the immune system
  • Seasonal depression
  • Autoimmune diseases
  • Cancer
  • Bone weakening (osteopenia)
  • Skin diseases such as eczema and psoriasis
  • Dementia

Vitamin D deficiency is more common in people living in northern regions of the world who do not get enough sunlight, people with dark skin, those who eat low-fat diets, and those who take hormone and drug supplements for weight loss.

Vitamin D also plays a role in cell proliferation and the development of autoimmune conditions. The recommended daily intake of vitamin D is 600 IU.[1] The daily reference value is 400.

Vitamin D Sources:

1) Sunlight 

Sunlight promotes the formation of vitamin D from cholesterol in the skin.

2) Fish Oil

1 teaspoon: 440 IU (more than 100% of the daily reference value)

3) Sardine

85 g: 164 IU (41% of the daily reference value)

4) Salmon

85 g: 400 IU (100% of the daily reference value)

5) Mackerel

85 g: 400 IU (100% of the daily reference value)

6) Tuna

85 g: 228 IU (57% of the daily reference value)

7) Unpasteurized Milk

1 cup: 98 IU (24% of the daily reference value)

8) Caviar

28 g: 33 IU (8% of the daily reference value)

9) Egg

1 large egg: 41 IU (10% of the daily reference value)

10) Mushroom

1 bowl: 2 IU (1% of the daily reference value)

By getting enough sunlight throughout the day, you should consume two of these vitamin D-rich foods.

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Main Benefits of Vitamin D

Weight Control

Vitamin D deficiency Obesity can lead to difficulties in losing weight. One study showed that women on calorie-controlled diets who had high levels of vitamin D lost more weight than those with low levels.

However, it's not entirely clear whether vitamin D deficiency leads to obesity or obesity leads to vitamin D deficiency. Therefore, if you're having trouble losing weight, the best solution is to have your vitamin D levels checked.

Nervous System and Cancer

Numerous studies have confirmed that individuals with low vitamin D levels perform worse on standardized tests, exhibit weaker decision-making abilities, and struggle with tasks requiring focus and attention. Conversely, those with balanced vitamin D levels have been shown to have a lower risk of developing certain cancers, particularly colon and breast cancer.

Musculoskeletal Health

A diet rich in vitamin D plays a major role in calcium absorption and strengthens bones. It also helps you maintain healthy muscles throughout your life. Middle-aged individuals with balanced vitamin D levels are known to be more active and have stronger muscles than others.

[1] IU: International Units

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*This article, Dr. Axe, Food is Medicine This text has been taken from and translated from the website mentioned above. Habit Gıda AŞ bears no responsibility for the content of this text. This text is for informational purposes only, translated from English to Turkish, and does not contain any health advice. Habit Gıda AŞ cannot be held responsible for any health problems that may arise in readers as a result of this text. Readers should not take any action regarding the content of this text without consulting their doctor about their own health condition. You should consult your doctor about all matters related to your health.