Vitamin D plays a key role in maintaining bone health, immune system function, muscle strength, and psycho-emotional state. At the same time, its deficiency remains common even among people who try to eat a balanced diet. This is reported by Verywellhealth, citing recommendations from nutritionists.
According to Lauren Panoff, a Master of Public Health and registered dietitian, most people are deficient in vitamin D due to limited sun exposure and not enough vitamin D-rich foods in their diet. That's why she recommends focusing on a few key food groups.
The most potent natural source of vitamin D remains fatty fish. This is especially true of wild salmon, trout, tuna, herring and sardines. An average serving of salmon or trout can contain from 380 to over 600 international units of vitamin D, which covers a significant part of the daily norm. Regular consumption of such fish also provides the body with omega-3 fatty acids, which support the heart and blood vessels.
An even more concentrated source is fish oil, particularly cod liver oil. One tablespoon of this product can contain over 1,300 international units of vitamin D. Although the taste of fish oil may not be to everyone's taste, it is available in capsule form without a distinctive smell or taste.
Many people get a significant amount of vitamin D from fortified foods, such as milk, yogurt, orange juice, and breakfast cereals, which are fortified with the vitamin. A glass of fortified milk or a standard serving of yogurt typically contains about 100 to 120 international units, but the actual amount varies by brand, so nutritionists advise reading labels carefully.
A moderate but consistent source of vitamin D is eggs, or rather the yolks. One large egg contains about 50 international units of this vitamin. At the same time, eggs from free-range chickens usually have a higher content of vitamin D than products from factory farms. Although eggs alone do not cover the daily requirement, they are an important component of a balanced diet.
Nutritionists also pay special attention to mushrooms that have been exposed to ultraviolet light. This is one of the few plant foods that can accumulate vitamin D. One cup of such mushrooms can contain over a thousand international units of the vitamin, although this is the form of D2, which is absorbed somewhat worse than D3 from animal products. At the same time, for people who do not consume fish and eggs, it remains a valuable alternative.
Lauren Panoff emphasizes that the most effective way to maintain optimal vitamin D levels is to combine several sources in your daily diet. If you need to take supplements, it is worth checking your vitamin D levels in your blood and consulting with your doctor.
