Healthy Foods and Vitamins

Foods Containing Vitamin D

Vitamin D is considered one of the fat-soluble vitamins, and one of the vitamins that the body needs most, due to its ability to absorb calcium and phosphorus from foods, which helps protect bone health from deformity and bone diseases such as rickets, and also keeps teeth strong and healthy, in addition to Its role in strengthening the body’s immune system and its resistance to depression and sadness.

Vitamin D is also called the sunshine vitamin. This is because the body makes it when it is exposed to sunlight. In this article, we will learn about the function of vitamin D, its benefits, and the foods in which it is found.

Foods containing vitamin D

Vitamin D Function

Maintaining the level of calcium and phosphorus in the body. Increasing the ability of bones to absorb calcium, which leads to increasing bone density and maintaining their strength.

Activating the body’s immune system, which helps protect the body from diseases. Resisting cancer cells in the body and reducing their activity. Regulating cell growth and maturation in the body.

Foods and Foods that Contain Vitamin D

  • Fish: It is considered one of the most important sources that help the body obtain vitamin D, especially tuna and salmon, whether canned or fresh, in addition to eel.
  • Mushrooms are very rich in vitamin D. One cup of it provides the body with the vitamin it needs during the entire day.
  • Dairy and cow’s milk derivatives. Therefore, it is recommended to eat two hundred and twenty-five grams of milk or yogurt on a daily basis, so that the body receives its need of vitamin D.
  • Citrus fruits, especially orange juice.
  • Egg yolks are one of the best sources for obtaining vitamin D, but they should not be relied upon as the primary source for obtaining the vitamin. Because it contains a high percentage of cholesterol.
  • Fresh liver, which is an important source of vitamin D. Eating 100 grams of liver a day gives the body the vitamin it needs throughout the day.

Symptoms of Vitamin D Deficiency in the Body

There are symptoms of vitamin D deficiency in the body, which must not be ignored, and a doctor should be consulted when you feel them. These symptoms include:

Since vitamin D is responsible for absorbing calcium, its deficiency leads to a lack of calcium in the body, leading to rickets, the symptoms of which are bowed feet and the appearance of a skin rash on the ribs that resemble rosary beads in size.

Delay in the appearance of teeth if the person is young, but if the person is old, the teeth are more susceptible to decay.

Causes of Vitamin D Deficiency

  • Weakness of the basic substance responsible for the formation of vitamin D in the body in the skin, due to aging.
  • Sudden and significant weight gain, which leads to vitamin D accumulating in fats and making it difficult to dissolve.
  • Low levels of vitamin D in breast milk.
  • Intestinal diseases such as liver and kidneys.
  • Malnutrition and not eating foods that contain vitamin D.

Related :


I am Khaliq Alvi. Currently I am doing P.hd on Human Nutrition and Dietetics from Sorbonne University. Previously, I have also done masters in Molecular Nutrition and Food Technology.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Check Also
Back to top button