Vitamin D is mostly found in foods of animal origin, but not only. Find out which foods have the most vitamin D and see helpful tips.
Vitamin D is a fat-soluble vitamin that contains the biologically active compound calciferol. The most active form is cholecalciferol, or vitamin D3, which is derived from cholesterol and produced in animals; the least common is ergocalciferol, or vitamin D2, which comes from plants. These two forms are inactive and then become active in the liver and kidneys.
In addition to consuming foods rich in vitamin D, the body can also produce vitamin D through exposure to sunlight, as the skin contains dehydrocholesterol (from cholesterol), a provitamin that is converted to cholecalciferol by sunlight.
Vitamin D is necessary for calcium and phosphorus homeostasis and is therefore important for the mineralization of bones and teeth, stimulating the immune system, increasing serotonin production, improving insulin function and lowering blood pressure.
Vitamin D deficiency can lead to serious consequences such as rickets, which is a deformity in bones in children, and osteomalacia, which is a weakening and brittleness of bones, muscle and bone pain in adults. Vitamin D deficiency can lead to osteoporosis, psoriasis, high blood pressure, irritability and mood disorders, and even depression. We will examine the benefits of this vitamin in more detail at the end of our article.
Even taking an overdose through supplements can be dangerous, as vitamin D is fat-soluble and can accumulate in the body, causing nausea, diarrhea, vomiting, hypercalcemia and soft tissue calcification. Now let’s look at the recommended daily intake of this vitamin.
Vitamin D: Recommended daily intake
The Italian Society for Human Health recommends that adults consume 10 μg of vitamin D per day; this amount can be provided by consuming 100 grams of fish such as carp or salmon, or 5 grams of cod liver oil. However, in order to produce enough vitamin D, it is sufficient to be exposed to sunlight for at least 15 minutes per day in the summer and at least 30 minutes per day in the winter.
10 Foods That Contain Vitamin D
So where is vitamin D found? Vitamin D is a fat-soluble vitamin found in most fatty foods, especially those of animal origin. Let’s take a look at which foods contain vitamin D.
- Cod liver oil
- carp
- Smoked salmon
- Maitake with leaves
- tuna
- fishing
- Tuna in oil
- egg yolk
- Chanterelles
- morel
