Low vitamin D levels remain one of the most common problems in the world, even among people who follow a balanced diet. This vitamin plays an important role in maintaining bone health, the immune system, muscle strength and psycho-emotional state. At the same time, it is difficult to get enough vitamin D from foods alone, reports the specialized medical publication Verywell Health.
One of the best sources of this vitamin is fatty fish. Salmon, trout, tuna, herring and sardines contain the most vitamin D. Experts note that wild fish is usually richer in this element than farmed fish. In addition, such products provide the body with omega-3 fatty acids, which have a positive effect on the cardiovascular system.
Another concentrated source is fish oil, particularly cod liver oil. One tablespoon can contain over 1,300 international units of vitamin D. Despite its distinctive taste, this product is available in capsule form or as a food supplement.
A significant portion of your daily vitamin D intake comes from fortified foods, such as milk, yogurt, plant-based alternatives, orange juice, and breakfast cereals. On average, one serving of these foods contains 100–120 international units, although the exact amount varies by manufacturer.
Egg yolks also contain vitamin D, but in small amounts—about 50 international units per egg. However, the level of the vitamin depends on the bird's housing conditions and diet.
Among plant sources, mushrooms that have been treated with ultraviolet light are of particular interest. They contain the form of vitamin D2 and can provide significant amounts—up to 1,100 international units per serving—making them an important food for people following a plant-based diet.
Experts emphasize that adults aged 19 to 70 are recommended to receive about 600 international units of vitamin D per day, and people over 70 years old - 800. However, due to the limited number of natural sources, it is difficult to achieve this norm through diet alone.
Therefore, experts advise combining several ways of obtaining vitamin D: nutrition, exposure to the sun and, if necessary, taking supplements. It is emphasized that the need for this vitamin is individual and depends on age, lifestyle, health status and other factors. Before starting to take supplements, it is recommended to take tests and consult a doctor.
