What Foods Contain Vitamin D in Sufficient Level?
Having adequate levels of vitamin D is very important to achieve good health. Vitamin D helps to our bone development and growth. Vitamin d also helps to absorb calcium and other nutrients in our body. In addition, exposure to sunlight absorbs Vitamin D through the skin.
Children and adults up to fifty years of age require 5 mcg per day of vitamin D. This does not include the amount of vitamin D absorbed from the exposure to sunlight. Aging more than 50 years should consume two times of the amount needed, and after 70 it should be increased to 15 mcg per day.
Mostly, a sufficient amount of can be achieve by eating foods that enrich with vitamin D. aside from that, there are lots of foods fortified with this nutrient. Knowing on what foods contain vitamin D is made easy. Breads and cereals with milk is already fortified with vitamin D, to help the consumers to get the adequate amount of vitamin D in their daily diet.
There are some foods enrich with high vitamin D levels. However, natural foods are containing less amount of it. Those foods that are high in vitamin D are fishes such as tuna, mackerel and salmon; however the largest amount is found in fish liver oil. Other foods that contain vitamin d are cheese, egg yolk and beef liver.
Some of the dairy products have been fortified already, so they are a good source of vitamin D. Milk, yogurt and orange juice are also fortified, so they become great sources. Though cereals are fortified, but this only gives a small amount of nutrient.
To make certain that you are not prone of developing rickets or other maladies related to deficiency, you should know what foods contains vitamin D, to consume every day. You can have these completely when you are eating foods that contain vitamin D, combined with sunlight exposure. Using sun block lotions or cream will block the vitamin d absorption. Cloudy days, is another factor also that inhibits in the absorption of vitamin d into the skin. Although vitamin d is unusual, it is possible that you are more likely to have it if you are not helping yourself. Proper diet and sunlight is the best source. Vitamin toxicity is also unusual, but it easily occurs when you take an excessive amount of vitamin D supplements. The finest way to observe its intake is to eat healthy Vitamin D foods.
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