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Vitamin D is one of the few vitamins whose source can be found not only in food. Vitamin D is produced in the skin when exposed to the sun. However, such a possibility is only possible in the summer, therefore, in winter, the diet should be richer in vitamin D, which has many important functions in the body. Find out where vitamin D is present and which products contain the most of it.

Contents:

  1. Vitamin D - food sources
  2. Vitamin D - where is the most vitamin D?
  3. Vitamin D - harmful deficiency and excess

Vitamin D - food sources

Vitamin D can be found primarily in marine fish. It is best to serve them boiled, baked or stewed, as frying destroys vitamin D. Small amounts of this vitamin also contain:

  • eggs,
  • whole milk and dairy products,
  • vegetable oils,
  • liver,
  • ripened cheeses.

Vitamin D deficiency symptoms

Important

In the autumn and winter period, it is worth taking care of vitamin D supplementation. Fish oil is a good solution. One capsule contains about 400 IU (ie 10 mcg) of vitamin D. According to the recommendations, you should take 2 tablets a day. In this way, you can cover 100 percent. the minimum daily requirement for vitamin D. The maximum dose for an adult in our latitude is 2000 IU / day (GIS guidelines from 2022).

Vitamin D - where is the most vitamin D?

Vitamin D occurs in food in small amounts, mainly in the animal world. In particular, a lot of this vitamin is contained in fatty fish (from 5 µg to over 10 µg in 100 g), much less, ie less than 2 µg in 100 g, is found in meat, offal, poultry and dairy products, especially those with a reduced fat content. Plant products, apart from products enriched with this vitamin, generally do not contain vitamin D. The table shows the ranges of vitamin D content in selected products.

Vitamin D content per 100 gFood products
Less than 2 µgblue cheeses (rokpol, kamamber), ripening cheeses (Tilsit, gouda), meat (pork, beef), pork and beef liver, poultry (turkeys, ducks, chickens), fish (cod, flounder), butter
2 - 5 µgchickens, fish (stream trout, tuna), mushrooms
5 - 10 µgfish (halibut, carp, mackerel, s alt), fortified margarines
Over 10 µgfish (herring, salmon, rainbow trout, eel)

"Vitamins", collective work edited by prof. Jana Gawęcki, Library of the Nutrition Knowledge Olympiad, Book 5, Department of Human Nutrition Hygiene, Poznań 2000

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Vitamin D - harmful deficiency and excess

Vitamin D builds our teeth and bones, it can prevent depression, diabetes, allergies, anemia. However, both vitamin D deficiency and its excess have a negative effect on the body. Hear what our expert - Dr. Joanna Pietroń from the Damian Medical Center in Warsaw says about vitamin D.

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