Healthy Foods and Vitamins

Foods that Compensate for Vitamin D Deficiency

Vitamin D is not found naturally in many foods, which is why it is added to some food items. New food labels show the amount of vitamin D in a food item. It may be difficult, especially for vegetarians or people with intolerances.

Lactose , getting enough vitamin D from the diet, so getting enough vitamin D by taking nutritional supplements is one of the best ways for most people.

It is worth noting that vitamin D is biologically inactive if it comes from food or nutritional supplements, and must undergo hydroxylation within the body in order for it to be functionally effective.

Foods that compensate for vitamin D deficiency

Therefore, the vitamin D that the body needs is obtained from Primarily through exposure to the sun, and the amount of vitamin D that is synthesized by the skin depends on many factors, including the time of exposure to the sun, skin pigmentation, place of residence, lifestyle, and season.

Vitamin D production may decrease during the winter months. Another factor is the use of sunscreen, which can also reduce vitamin D production, although it is important.

You can get enough vitamin D in the summer by being exposed to sunlight for 5 to 10 minutes outside. It is important to follow safe instructions and avoid times when ultraviolet rays are high, so it is best to be exposed to sunlight in the middle of the morning. Or in the afternoon.

It is worth noting that excessive exposure to sunlight may be harmful, and may increase the risk of skin cancer , and may cause the breakdown of vitamin D in the skin.

Foods that compensate for vitamin D deficiency

As mentioned previously, vitamin D can be obtained from food and nutritional supplements, but it is worth noting that food sources are somewhat limited, [6] and its food sources include the following:

Salmon: Salmon is a well-known fatty fish and is considered a good source of vitamin D. According to the United States Department of Agriculture, 100 grams of farm-raised Atlantic salmon contains 526 international units of vitamin D, which is equivalent to 66% of the daily requirement.

It is worth noting that there is a noticeable difference between wild salmon and those grown on farms, as 100 grams of wild salmon contain 988 international units of vitamin D, equivalent to 124% of the daily requirement.

Herring and sardines: Herring is a type of fish that is eaten all over the world in various forms, whether raw, canned, smoked, or pickled.

It is one of the best sources of vitamin D, as 100 grams of fresh Atlantic herring contain 216 international units. of vitamin D, which is equivalent to 27% of the daily need. 100 grams of pickled herring, which is also a good source of vitamin D, contains 112 international units, which is equivalent to 14% of the daily need.

Canned sardines are also a good source of vitamin D. 100 grams of canned sardines contain 177 international units of vitamin D, which is equivalent to 22% of the daily requirement.

Canned tuna: People often prefer tuna fish for its taste, ease of storage, and it is usually cheaper than fresh fish. 100 grams of canned tuna contain up to 268 international units of vitamin D, which is equivalent to 34% of the daily need. It is also It is a good source of niacin and vitamin K.

However, canned tuna contains methylmercury, which is found in many types of fish, and its accumulation in the body is toxic and can cause health problems. However, some types of Fish pose fewer risks than others.

For example, light tuna is usually a better choice than white tuna, which is considered safe to eat in moderate quantities, up to 170 grams per week.

Cod liver oil: Cod liver oil is a common nutritional supplement, through which one can obtain some nutrients that are not available in other sources, especially for people who do not eat fish.

It is considered an excellent source of vitamin D, as it contains a teaspoon, or the equivalent of 4.9 milliliters of cod liver oil contains approximately 448 international units of vitamin D, or 56% of the daily requirement. It is worth noting that it has been used for many years to reduce and treat vitamin D deficiency in children.

It is also a good source of vitamin A , as a teaspoon contains Or the equivalent of 4.9 milliliters of cod liver oil, 150% of the daily requirement of vitamin A.

However, large amounts of vitamin A can be toxic, so it is worth noting the need to pay attention to the amount of cod liver oil consumed.

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khaliqalvi

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.

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