In the Norwegian diet, the most valuable sources include cod-liver oil supplements, oily fish, fortified butter and margarine, in addition to traditional foods like cod liver and hard roe(,3–5). Currently, 25-hydroxyvitamin D (25(OH)D) concentration is the best indicator of vitamin D status.
Fish liver and fresh fish-liver oil, which have some of the highest vitamin D content, are traditionally consumed in northern Norway, but mainly in coastal communities (Reference Brustad, Sandanger and Aksnes 5 ).
Sun exposure is the most important source of vitamin D in some populations (32). People living in the sub-arctic area of Sweden receive few or no hours of sun during winter. The sun never rises more than 30° over the horizon during winter, which is the limit under which there is no vitamin D production at all.
Discussion. In our cross-sectional study of Norwegian adults living at latitude 64° North, the prevalence of vitamin D deficiency was 40% overall, ranging from 20% in the summer to 64% in the winter.
Despite the higher latitude, the vitamin D status is better in the Nordic countries compared to southern European countries, to some extent due to a high consumption of fatty fish and vitamin D supplements such as cod liver oil in the Nordic countries (Lips 2007, 2010).
The prevalence of vitamin D deficiency amongst those with dark skin, or those who cover their skin for religious reasons, can be directly attributed to extremely low sun exposure, which is the main source of vitamin D in Australia.
Vitamin D insufficiency is more prevalent among African Americans (blacks) than other Americans and, in North America, most young, healthy blacks do not achieve optimal 25-hydroxyvitamin D [25(OH)D] concentrations at any time of year.
Worldwide, many countries report very high prevalences of low vitamin D status. 25(OH)D levels <30 nmol/L (or 12 ng/ml) in >20% of the population are common in India, Tunisia, Pakistan, and Afghanistan. For example, it has been estimated that 490 million individuals are vitamin D deficient in India [2, 17].
The Norwegian directorate of health recommends a total daily vitamin D intake of 10 µg per day for children and adults under 75 years, and 20 µg for over 75s. For vitamin A this stands at 900 µg for men, 700 µg for women and 300-600 µg for children.
Good food sources of vitamin D include fatty fish such as salmon, especially the wild salmon, tuna, mackerel, mushrooms, eggs and vitamin D fortified foods such as milk (any milk will do--cow, soy, almond, or coconut milk are all fortified). My favorite way to get vitamin D in the winter is from salmon.
The traditional Inuit diet in Greenland consists mainly of fish and marine mammals, rich in vitamin D. Vitamin D has anti-inflammatory capacity but markers of inflammation have been found to be high in Inuit living on a marine diet.
According to research published in the Journal of Nutrition and Metabolism, “the Middle East and North African regions have a very high rate of vitamin D deficiency, which reaches 81 percent among various age groups.” Reasons for this include cultural practices, climate, genetic disposition and skin color.
A tablespoon of cod liver oil has a whopping 1,360 IU of vitamin D. If that doesn't sound tasty to you, try foods like swordfish, salmon, tuna, and sardines. Orange juice and dairy products such as yogurt and milk are good choices, too. So are beef liver, egg yolks, and fortified cereals.
It's possible to get your daily value from food alone, but you may have to eat more fish. Vitamin D is a crucial nutrient for healthy bones, muscles, and teeth, especially because it helps your body absorb calcium. The problem is that many of us don't get enough of it.
Mainly by having very light skin, to absorb as much vitamin D as possible from the limited sunlight. Secondarily by taking vitamin supplements.
With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food.
For most adults, vitamin D deficiency is not a concern. However, some groups — particularly people who are obese, who have dark skin and who are older than age 65 — may have lower levels of vitamin D due to their diets, little sun exposure or other factors.
Vitamin D deficiency (serum 25-hydroxyvitamin D (25(OH)D) <50 nmol/L or 20 ng/mL) is common in Europe and the Middle East. It occurs in <20% of the population in Northern Europe, in 30-60% in Western, Southern and Eastern Europe and up to 80% in Middle East countries.
1. Iron. Iron deficiency is the most common nutritional deficiency worldwide and is one of the leading factors contributing to the global burden of disease. Iron deficiency can also lead to anemia, a blood condition that results in fatigue, weakness, dizziness, and low immune support.
Circulating vitamin D concentrations differ by skin color: Individuals with darker skin produce less vitamin D with the same amount of sunlight exposure than individuals with lighter skin color [10,12].
Some people are at greater risk of vitamin D deficiency including: People with naturally very dark skin. This is because the pigment (melanin) in dark skin doesn't allow the skin to absorb as much UV radiation.
The less melanin, the lighter the skin. The amount of melanin in the skin affects vitamin D status because the skin depends on UV rays to synthesize vitamin D, and darker skin inhibits its production.