Natural food sources for vitamin D:

What particular food can we get vitamin d?

The main source for vitamin D in the body is exposure to natural sunlight.



When ultraviolet rays from the sunlight strike the skin, Vitamin D can be produced endogenously under the skin. Vitamin D, a fat soluble vitamin plays important functions in the body. It promotes absorption of calcium in the gut and thus plays an important role in optimal bone health.



It also helps to maintain adequate serum calcium and phosphate levels in the body (normal levels ensure normal mineralization of the bone). Vitamin D is also important for bone growth and remolding and prevents bone from becoming thin and brittle.

There are very few foods that are good sources of vitamin D.



Vitamin D are mainly found in fungal sources, plant sources and animal sources. Naturally vitamin D is also found in egg yolk, milk, cheese, mushrooms, fatty fish like salmon, mackerel, sardines, tuna, beef liver, cod liver oil, fish liver oil and some bread in varying amounts. Fortified foods with vitamin D form the major dietary source for this vitamin. Not all foods are fortified – for example milk is fortified commonly with vitamin D, but milk products like cheese or ice creams are not generally fortified. Some other foods that are commonly fortified with vitamin D are ready to eat cereals, yoghurt, orange juice, margarine and certain cereal flours. Vitamin D in the fortified foods and supplements is available in two forms – vitamin D2 and vitamin D3. Although both these forms metabolize differently, based on their ability to cure rickets they have traditionally been regarded equivalent. Vitamin D when supplemented with calcium has many beneficial effects on the body as their functions go hand in hand. However before taking any supplements for vitamin D or calcium it is prudent to discuss your needs and health condition with a health care specialist.



As they can help you guide for the recommended doses you require.

Exposure to sun
Most of the vitamin D recommended allowances can be met by adequate exposure to sunlight. UVB rays with wavelength of 290-315 nanometers convert 7-dehydrocholesterol to vitamin D after it penetrates the uncovered parts of the skin. Certain factors like season, time of the day, smog, cloud cover, geographic latitude, sunscreen and skin melanin content can affect this conversion process. However sun radiation is an important source of vitamin D, it is wise to limit your exposure to sun for long periods of time due to the carcinogenic effects of ultraviolet radiation on skin.