The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver. Certain mushrooms contain some vitamin D2; in addition some commercially sold mushrooms contain higher amounts of D2 due to intentionally being exposed to high amounts of ultraviolet light.
Unfortunately, no fruits are high in vitamin D, and fortified orange juice is currently the only fruit product commonly sold with vitamin D.
Contrary to popular belief, avocado is not a great source of vitamin D. How much vitamin D is there in avocado? According to the United States Department of Agriculture (USDA) National Nutrient Database, 100 grams of avocado contains only about 0.64 micrograms of vitamin D.
Banana and Vitamin D – A Good Pair
Although Vitamin D is not naturally present in bananas, surprisingly you can get vitamin D by eating bananas, and that is because of the presence of Magnesium. But how? Getting the recommended amount of magnesium is essential to get the optimal benefits of vitamin D.
Because few foods naturally contain vitamin D, many foods are fortified with it. Vitamin D can also be obtained from sun exposure. Although carrots have no vitamin D, they contain other important nutrients that can benefit your health.
Research has found that an average serving of 2 eggs contains 8.2mcg of vitamin D, a substantial portion of the recommended dietary intake of vitamin D [2], making them a great addition to the diet to support the intake of adequate levels of this vital vitamin.
Symptoms of vitamin D deficiency may include:
Fatigue. Not sleeping well. Bone pain or achiness. Depression or feelings of sadness.
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
Vitamin D deficiency can lead to a loss of bone density, which can contribute to osteoporosis and fractures (broken bones). Severe vitamin D deficiency can also lead to other diseases: In children, it can cause rickets. Rickets is a rare disease that causes the bones to become soft and bend.
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
“Fish and seafood are major animal sources of vitamin D. The vitamin D present in them is better absorbed by the body, as compared to plant-based sources,” she suggests.
Improves Vitamin D Deficiency.
Broccoli contains vitamins A and K, which help to keep the metabolism of vitamin D in balance. Vitamin D promotes the body's absorption of calcium and thereby sustains and promotes bone health and growth.
They have extremely high nutritional value. Blueberries have vitamin D, calcium, iron, potassium, phosphorus, and zinc. If you're looking for a health boost when you're on the go, a handful is the perfect snack.
Tomatoes naturally contain one of the building blocks of vitamin D3, called provitamin D3 or 7-dehydrocholesterol (7-DHC), in their leaves at very low levels.
Even though potatoes themselves do not have vitamin D, putting certain toppings on a potato adds a small amount of vitamin D to your diet. Some types of fortified margarine have as much as 60 IU of vitamin D per tablespoon.
Use the CVS Health At Home Vitamin D Test Kit to get accurate and comprehensive results in the privacy and comfort of your own home. Simply collect your blood sample using this convenient kit, mail it to the lab, and receive your results through a secure online portal in just a few days.
[9,10] Low vitamin D leads to bone abnormalities (e.g., osteomalacia, osteopenia, and osteoporosis) and worsens muscle strength. [11] In otherwise healthy individuals, fatigue can be a manifestation of low vitamin D levels and its impact on reduced maximum functioning of skeletal muscles via vitamin D receptors.
In spring and summer, 25 percent of the body (the hands, face, neck and arms) is exposed to the sun, and in these seasons, about 8 to 10 minutes of sun exposure at noon produces the recommended amount of vitamin D. In the winter, only 10 percent of the body is exposed, and nearly 2 hours of sun exposure at noon is ...
Growing evidence has demonstrated that vitamin D has a role in sleep regulation [12]. Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].
When vitamin D levels are low and the body isn't able to properly absorb calcium and phosphorus, there is an increased risk of bone pain, bone fractures, muscle pain and muscle weakness.