Food sources of vitamin D

المصادر الغذائية لفيتامين د

المصادر الغذائية لفيتامين د

Of important vitamins that can be obtained from food sources diverse is vitamin D, and through the next section, we will explore the most important dietary sources of vitamin D.

Vitamin D

Vitamin D is a vital nutrient that your body needs for many vital processes, including building strong bones. Vitamin (D) is the only vitamin that your body produces when exposed to sunlight, however, the up to 50% of the world’s population may not get enough from the sun, this happens because these people spend more time in their homes, or put a sunscreen abroad, or follow their diet does not contain good sources of this vitamin.

And the daily recommended is 800 IU (20 micrograms) of vitamin (D) per day, if you don’t get sufficient amount of sunlight, it is likely to need about 1000 IU (25 micrograms) daily.

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Food sources of vitamin D



Salmon fish is oily is common and a great source of vitamin D, open even a single meal of 100 grams of salmon grown to 526 IU of vitamin (D).

Whether salmon is wild or issue can be a huge difference, so salmon that is caught in the Wild contains 988 IU of vitamin (D) per 100 grams, some studies have found higher levels in the wild salmon up to 1300 IU.


Fish, herring is a fish eaten all over the world, and can be served raw or canned or smoked or pickled. This little fish is also one of the best sources of vitamin D, providing fish, fresh herring 216 international units per 100 grams. If it wasn’t fresh, the fish pickled herring is also a good source of vitamin (D), where the 112 international units per 100 grams.

Cod liver oil

Cod liver oil (cod liver oil) is a dietary supplement known, if you don’t like fish, the intake of cod liver oil can be the key to get some nutrients not available in other sources.

And an excellent source of vitamin (D), open level teaspoon (4.9 ml) at about 448 IU, and has been used for many years to prevent and treat vitamin D deficiency in children, must eat it in reasonable quantities.

Canned tuna

Enjoy a lot of people tuna on due to taste and storing them easy, open class canned light tuna up to 268 IU of vitamin (D) per 100 grams, must be ingested in reasonable quantities.

Food sources of vitamin D other

Egg yolk

You must know people who don’t eat fish that seafood is not the only source of vitamin D, and eggs is another good source. Most of the protein found in eggs is present in the white part, the fat, vitamins and minerals found mostly in the yolk.

Egg yolk contains 37 units of vitamin (D), adopts the levels of vitamin (D) in the egg yolk on the exposure to the sun and feed the chickens. In addition, you may need to chicken eggs, which is the introduction of vitamin D in his food, for up to 6000 units of vitamin (D) in the egg yolk.

Mushrooms (mushroom)

The longer mushrooms are a good source of vitamin D, it can be fungal composition of this vitamin when exposed to ultraviolet light, and some varieties up to 2300 international units each (100 grams).

Cow’s milk

Think cow’s milk is the most common type of milk, a good source of many nutrients, including calcium, phosphorus, and vitamin B2. In many countries, is to fortify cow’s milk with vitamin D. Usually contains about from 115 to 130 international units per cup (237 ML).

Orange juice

About 75% of people around the world suffer from lactose intolerance, and about 2-3% are allergic to milk, for this reason, some states strengthening of orange juice with vitamin D and other nutrients, such as calcium. One cup (237 ml) of orange juice fortified with breakfast can make your day starts with up to 100 units of vitamin (D).

Now that you know the food sources of vitamin D, if you have a query you can consult one of our doctors here.

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