Micronutrients

Sources of Vitamin D-Ultimate Guide for Vitamin D Fruits and Vegetables

Sources of Vitamin D

So today I will talk about Vitamin d and details about vitamin d sources and benefits. Along with that, I will write in detail about vitamin d deficiency and its treatment. But before that let me give a brief intro about vitamins and vitamin D.

Vitamins: They are micronutrients and require in a small amount in the body. They can be taken from diet There are two types of vitamins

  • Fat-soluble vitamin- include Vitamin A, D, E, K they are soluble in fats
  • Water-soluble vitamin- include Vitamin B and Vitamin C

What is vitamin D

Vitamin D is a fat-soluble vitamin that can be taken in the small amount from the diet. It can be synthesized in our body when sunlight hits our skin so, it is necessary for us to take vitamin D from diet. It is also called Sunshine vitamin It is estimated that 10-15 min on exposure to the sun is sufficient for people to produce

Vitamin d deficiency has also been associated with an increased risk of cardiovascular disease, hypertension, and Rheumatoid arthritis and swine flu.

Forms of Vitamin D:  Vitamin D can be considered either as a vitamin or a hormone. Like other vitamins, a lack of dietary vitamin D will cause a deficiency. The active form of Vit d is like a hormone because it is made in on part of the body and regulates activities in other parts.

Ten compounds called vitamin D1 through D 10.    D2 are called as Ergocalciferol and D3 are called as Cholecalciferol.

VitaminD2: Ergocalciferol is found from the plant source. Vitamin D2 differs by having double bound between   C-22and C-23 and methyl side chain at C-24. The provitamin form of Vitamin D2 is Ergosterol and it is found from plants.

Vitamin D3: The provitamin form of vitamin D3 is 7 Dehydroxycholestrol and it is made in the skin. It is found from the animal source. It is a precursor of Cholesterol.

Calciol: Before hydroxylation Vitamin D in the blood is known as Calciol

Calcidiol: It is also called as 25-dihydroxy vitamin D.This is found in the blood that is made for the hydroxylation of Cholecalciferol in the liver.

Calcitriol: It is also called as 1, 25 dihydroxy vitamin D. It is made for the hydroxylation of calcidiol in the kidneys. It is sometimes called an active hormone.

Vitamin D Benefits

Role of Vitamin D in preventing different Conditions:

Vitamin D helps in preventing major diseases such as

  • Type 1 and type 2 Diabetics
  • Hypertension
  • Glucose Intolerance
  • Multiple sclerosis

Hypertension :

Low intake of  Vitamin  D  from the Diet cause BP or CVD. It can be reduced when we take sufficient amount of Vitamin d from the diet. Vitamin D causes the high level of calcium in the blood. That can affect the tissues, bone, and other organs so it causes high blood pressure that why it is recommended to take sufficient(not too much not too less) amount of Vitamin D from the Diet

Type1 and Type2 Diabetics

The sensitivity of insulin improved with the help of Vitamin D and it reduces insulin resistance risk that is often a precursor to type2 diabetes. A high amount of Vitamin D helps in improving blood glucose level in the body that is vital for diabetes. Level of Vitamin D varies from person to person

Multiple Sclerosis:

It is a chronic, inflammatory disorder that can affect the CNS. It is a common neurological disorder. And it occurs due to   Vitamin D deficiency and also by the genetic and environmental factor.

Glucose intolerance: Active form of Vitamin D can involve in a number of other function including that of pancreatic beta cells. Low level of insulin serum and glucose intolerance in the body occurs due to Vitamin D deficiency. When there is the low level of Vitamin D in the body Calcium increase insulin secretion and it normalizes glucose intolerance

Health benefits of Vitamin D:

  • Vitamin D for healthy Bones: For the regulation and maintenance of calcium and phosphorous Vitamin D plays an essential role.

Two factors that are very important for bone health

  • Absorption of  calcium in small intestines
  • Excretion of calcium through the kidney
  • Healthy Infants: Normal blood pressure in children’s who have given 2000 IU per day has the remarkable lower arterial wall thickness as compared to those children’s who have given 400 IU per day. A low vitamin D level in the body has been associated with a greater risk and severity of atopic childhood disease and Allergic disease such as Asthma, atopic dermatitis.
  • Health pregnancy: Vitamin D deficient pregnant women are seemed to be at a greater risk of developing preeclampsia and needing a cesarean section. Gestational diabetes mellitus and bacterial vaginosis is associated with poor Vitamin D levels in pregnant women.
  • Cancer Prevention: Vitamin d is also important for regulating cell growth and for cell-to-cell communication. Cancer progression can be reduced with the help of Calcitriol it slows the growth and development of new blood vessel in Cancerous tissue, it increases cancer death and proliferation and metastases.
  • Help in weight loss: Increased level of Vitamin D in the body help to reduce parathyroid hormone levels, which in turn promote weight loss and it may reduce the risk of obesity in humans
  • Regulate appetite: Increased level of Vitamin D in the body may increase the level of leptin hormone in the body  Leptin control the body fat storage and it also triggers the sensation of satiety which gives the feeling of eaten enough and it thus lowers the level of hunger.
  • Reduce Belly Fat: Increased level of Vitamin D in the body may lower cortisol level in the body. Cortisol is a stress hormone produced from Adrenal Gland. It is involved in a number of different functions such as
  • 1) regulate blood pressure
  • 2) Body’s response to stress. But the high and prolonged level of Leptin  hormone in the blood can lead to an increase in abdominal fat

Hypervitaminosis D- Toxicity of Vitamin D:

Increased level of Vitamin D causes a high concentration of Calcium in the blood that can affect bones, tissues and other organs. It is a rare but serious condition where too much Vitamin D cause bone loss, high blood pressure, and kidney stones

  • Symptoms associated with Hypervitaminosis D:

  • Fatigue, loss of appetite,
  • weight loss,
  • excessive thirst
  • constipation,
  • dehydration,
  • excessive urination
  • Diagnosis of hypervitaminosis:

  • 1) Blood test to check Vitamin D level
  • 2)Urine test to check excessive calcium in the urine
  • 3)Bone X-ray

Recommendations for Vitamin D: Vitamin D Dosage

We take vitamin D in the recommended amount. Intake of Vitamin D can be measured in Microgram (mcg) or in International units (IU)

One microgram of Vitamin D = 40 IU of Vitamin D

The recommended amount for Infants: Infants of 0-12 Months are recommended to take about 400 IU (10mcg) per day

The recommended amount for Children’s: Children at the age of 1-18years are recommended to take about 600 IU (15mcg) per day

The recommended amount for Adults: Adults to age are recommended to take about 600 IU (mcg) per day and the Adults over age 70 are recommended to take about 800 IU (20mcg)

The recommended amount for Pregnant and Lactating Women’s: The recommended amount of Vitamin D for pregnant and lactating women is about 600 IU (15mcg).

Sources of Vitamin D:

Vitamin D Fruits and Vegetables list is given here. If you looking for how to increase vitamin d levels quickly then consume this diet on daily basis. My favorite source is vitamin d vegetables.

  • Egg yolk: Various amount of nutrient found in the Egg as Vitamin A, D, E, K, and zinc. The egg yolk contains about 6% of the daily value of Vitamin D. This nutrient can help in promoting healthy nail, hairs, and body. That’s why Vitamin D is essential to maintain our health
  • Cod Liver oil: Cod liver is obtained from the liver of the codfish .intake of this oil is the easiest way to get Vitamin D from the Diet. It can be available in the form of Capsules. This oil is rich in omega 3 fatty acid that can help in promoting bone health.
  • Beef liver: It is a good source of a variety of vitamin. Beef liver provides vitamin like Thiamin, Iron, and Protein. It is low in fat and calories, as compared to other kinds of Red meat
  • Orange juice: Vitamin D is present in the orange juice. A glass of orange juice can fulfill the daily requirement of Vitamin D. One serving of orange juice can provide 100IUof Vitamin D because Vitamin D help to absorb bone-boosting minerals
  • Cereals: Vitamin D is present in small amount in cereals but it is also essential for our body’s nourishment. Although cereal contains a dense amount of essential nutrient. One cup of cereals gives about 30% of the recommended value of Vitamin D.
  • Fortified Tofu: it is a product of soy. They contain a high value of calcium and Vitamin D. But tofu is high in protein too. A serving of about 100 gram give 39% of the daily recommended amount of Vitamin D
  • Cheese: It is the best source of Vitamin D and Vitamin C. These Vitamins are required for us to make us healthy and look younger. Three types of cheese are mostly used such as Swizz, Goat and Ricotta cheese. Add some cheese and vegetable in the food to boost the nutritional value of the food
  • Sour cream: It is the richest source of Vitamin D. It provides us protein, Calcium, Potassium. If we take only one teaspoon of sour cream it will provide us with 2 IU of vitamin D. So vitamin D is essential for our body as it gives protein to our body for muscles building
  • Fish: It is the major source of Vitamin D. Fatty fishes like salmon, Tuna contain rich amount of Vitamin D. These fishes give many nutrients like Calcium, Phosphorous, and Protein. We get 360I U of Vitamin D from a single fillet.
  • Whole milk: It also contains Vitamin D but in the small amount. To get vitamin D from Whole milk if we take a large amount of Whole milk. About 21% of recommended Vitamin D is obtained from fortified Whole milk.
  • Oysters: It contains a rich amount of Vitamin D and has many nutritional properties. About 67% of daily Vitamin D is obtained from six medium oysters. It contains many vitamins that help to keep us healthy and young.
  • Shrimps: It is the richest source of vitamin D as it contains a large amount of omega-3 fatty acid. It contributes to bone health and helps in lowering cholesterol and it also helps in reducing inflammation. It gives about 2 IU of Vitamin D when we take 3 ounces of shrimp
  • Yogurt: Cheese and yogurt contain a rich amount of vitamin D that helps our body to absorb calcium. Vitamin D present in yogurt help us to keep healthy and young .20% of Vitamin D is obtained from a cup of yogurt.
  • Soy Milk: It is the wonderful source of Vitamin D and Calcium. Calcium helps our body to make our bones strong. We obtained 6% of Calcium and 102 IU of Vitamin D soy milk
  • Mushroom: They are extremely low in Calories. It gives us many health benefits as it contains rich amount of Vitamin D. Mushroom grows in ultraviolet light so it gets more amount of Vitamin D.3% of daily value of Vitamin D is obtained by taking 3 shiitake mushroom.
  • Oats: Oats are also a source of Vitamin D. It can provide us with healthy Vitamins and minerals. 26% of the daily value is obtained by taking one packet of oatmeal

Vitamin D Fruits and Vegetables-Vitamin D Foods

Name Serving size Amount of calories Vitamin D levels
Fish(tuna) Single fillet 127 360 IU
Mushrooms 3 shiitake 34 3%
Whole milk 100 g 42 21%
Egg yolk 100g 322 6%
Sour cream 100g 193 21 IU
Oysters 6 medium (88g) 175 67%
Oats One packet 103 26%
Yogurt One cup(100g) 59 20%
Shrimp 3 ounces(85g) 84 2 IU
Fortified tofu 100g 110 39%
Soy milk 100g 54 102IU

Consume the above-mentioned vitamin d fruits and vegetables on the daily basis and this is the best answer to vitamin d deficiency treatment.

Vitamin D deficiency:

Deficiency of Vitamin D occurs mostly due to insufficient sun exposure. Muscle weakness is a symptom of Vitamin D deficiency.

List of Vitamin D deficiency is as follows

  • Rickets
  • Osteomalacia
  • Osteoporosis
  • The Elderly

Rickets: It occurs due to Vitamin D deficiencyIt mostly occurs in Children’s. In rickets, bones don’t absorb calcium that’s why bones become weak causing growth retardation, and skeletal abnormalities. Vitamin D is essential for strong bones because it helps the body to absorb calcium that can be taken from the diet. The child is unable to walk because of bowed legs.

Osteomalacia: It mostly occurs in Adults due to Vitamin D deficiency. In this disease poor mineralizations of bones occur. Due to this disease bone become soft, flexible, brittle, the spine will bend and legs will be bowed. This occurs most commonly in adult women.

Osteoporosis: It occurs when bone loses calcium and bones become porous and weak that result in many serious fractures.The risks factor for osteoporosis include lack of exercise, lack of calcium and Vitamin D, Cigarette smoking, alcohol consumption. This also occurs due to Vitamin D deficiency.

The Elderly: It is a Vitamin D deficiency and seen in older adults. Skin, liver, and kidneys lose their ability to make and activate Vitamin D. The older adults don’t drink milk and mostly remain indoors that why insufficient exposure to the sun is the main cause of Vitamin D deficiency

Vitamin D supplements:

Help to raise blood level, reduce bone loss and improve muscle performance. Vitamin- D3, Vibcal –D, Vabicom

Vitamin D Deficiency Symptoms:

Symptom may include

  • Fatigue
  • Hair loss
  • Muscle pain
  • Impaired wound healing
  • Painful bones and back
  • Depressed mode

Prolonged vitamin D deficiency it may result in

  • Obesity
  • Hypertension
  • Depression
  • Chronic fatigue syndrome
  • Diabetes
  • Osteoporosis
  • Alzheimer’s disease
  • Colon
  • Cancer
  • Prostate cancer
  • Breast cancer

Vitamin D toxicity: It is also called hypervitaminosis. It is caused by taking a mega dose of Vitamin D supplement not by diet or sun exposure .the main causes of Vitamin D toxicity is the frequent amount of calcium in the blood that can cause vomiting, nausea, weakness and frequent urination. It also causes kidney stones because calcium is nit absorb in the body due to lack of Vitamin D.  As Vitamin D is essential for our body but in excess, it is harmful to our body.

About author

My name is Sahibzadi Ayesha Saleem. I am doing Bachelors of Human Nutrition and Dietetics. The purpose of writing this article is to inform all of you about the importance of vitamin D in our body. I hope you understand its worth and will help to eliminate vitamin D deficiency from this world because vitamin D related problems are increasing in children now a days
“Awareness Is Hope For Those With Blount’s Disease”
Thankyou

Team- NutritionLab.co

Show More

Related Articles

6 Comments

Leave a Reply

Your email address will not be published. Required fields are marked *