Health Supplements

What Foods Have D Vitamins?

Published at 02/24/2012 18:14:21


D Vitamins, also known as the sunshine vitamin is a fat soluble vitamin. The vitamin is produced directly by the body through sun exposure. Required amount of vitamin D is absorbed by the body from the sun just by exposure of 15 – 20 minutes a day. It is a natural form of vitamin extracted from the sun rays. D Vitamins is a unique nutrient which also functions as one of the hormones in the body. Yet it is not found in many foods.

Why D Vitamins?

The importance of taking vitamin D is not realized by many people. Further, the health hazards associated with ultra violets rays have also moved the people to reduce the extent of sun exposure. Eventually, it leads towards causing D Vitamins deficiency, resulting with development of several discomforts and health illnesses. Extreme level of deficiency also turns out to be a fatal condition with no signs. Eventually, it is quite essential to include the vitamin D foods in the diet.

Foods containing D vitamins

It is very common to find D Vitamins listed as one of the nutrient in the food products at supermarkets and shops. Even though several fortified foods claims to have the vitamin D as one of the major nutrient, natural D Vitamins is found in very less number of foods.

Here is the list of foods that contain the vitamin D:

Fish: D Vitamins is rich in sea foods, specifically fatty fishes. Salmon, mackerel, herring, catfish, tuna, sardines, etc are the various types of fishes containing the rich source of vitamin D. Raw fish contain more vitamin than a completely cooked fish. Further, pure cod liver oil is yet another source of richest source of this vitamin. Two cod liver oil capsules or three to four servings of fish every day gives the required amount of vitamin D. Cod liver oil capsules sever the vegetarian community to cater the need of vitamin D as the best supplement for decades. It is also a best vitamin D supplement for children who eat the capsule without any hesitation.

Fortified Cereals: The fortified cereals are packed with all essential nutrients which include the vitamin D. For instance, one serving of the fortified instant cereal like powa, oats, rice flakes, dried grams, dried fruits, etc caters to more than 50% of Vitamin D requirement per day. Starting the day with fortified cereal can offer the right amount of vitamin for the day.

Fruits and Vegetables: Even though fruits and vegetables are the richest source of vitamins, vitamin D is not found in many. Orange juice carries the vitamin D and the only vegetable which caters the need of vitamin D is mushrooms.

Eggs: Eggs, in specific yolk eggs are the good source of D Vitamins. Two eggs a day cater to the required amount of vitamin D.

Dairy and Soy products: Dairy products generally carry the vitamin D along with calcium as D Vitamins is essential to absorb the calcium from the dairy products. Similarly, Soy products like soy milk, fortified soy milk, yoghurt, etc also contains good amount of natural vitamin D. People who avoid the cow’s milk and its by-products can use the soy products for getting vitamin D.

Tips and comments

To get good amount of D Vitamins, a walk for 20 minutes to get sun exposure either in morning or evening is sufficient. Non-vegetarians need not worry about the requirement of vitamin D as they can get abundant vitamins from fish. Vegetarians can choose dairy and soy products for the same.


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