Healthy Foods and Vitamins

Where do I Find Vitamin D in Foods

You can get vitamin D in foods either by eating foods that naturally contain it, or by eating foods fortified with vitamin D, and each of these two types includes the following:

Fatty fish and oils extracted from fish are among the richest foods in vitamin D, as they provide approximately 51-117% of the daily vitamin requirement, including salmon, herring, canned tuna, sardines, and cod liver oil.

Some types of mushrooms provide approximately 12-95% of the daily requirement of vitamin D, depending on the type.

Where do I find vitamin D in foods

Eating two large eggs may provide you with approximately 15% of the daily requirement of vitamin D.

Foods Rich in Vitamin D

There are many foods that are usually provided with vitamin D when manufactured to increase their nutritional benefit, and you can therefore eat them, but you must be careful, because these foods also often contain sugars and hydrogenated fats , so it is important to pay attention to the ingredients and choose types that are free of hydrogenated fats. Sugar.

  • orange juice.
  • Breakfast Cereal.

What are other Sources of Vitamin D?

In addition to foods that contain vitamin D, sunlight is one of the most important natural sources of vitamin D, as it is important for its production.

Therefore, it is recommended that you spend time under the sun every day to obtain your need for vitamin D. The recommended duration of exposure to the sun depends on Many factors such as skin tone and air temperature.

It may range between 10-90 minutes, so it is important to consult your doctor to inform you of the appropriate period for you, and it is important to protect yourself during the period of exposure to the sun to avoid exposure to side effects, and this is done by using sunscreen with a protection factor of 30 or more, Or use a hat to protect you, sunglasses, or other methods of protection.

If you suffer from a vitamin D deficiency , you must determine the degree of deficiency you suffer from to determine the appropriate method of compensation, but usually you will need to use supplements as well, and you may also need supplements if you have risk factors for vitamin D deficiency.

There are different types of vitamin D supplements, some of which require a prescription, and some of which you can buy from the pharmacy without a prescription, but it is always important that you consult a doctor to determine the type of supplement that is appropriate for you according to the degree of deficiency that you suffer from and your health condition, and also to determine for you The appropriate dose of these supplements and the period of use.

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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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