Check out 3 common sources of Vitamin D


The fat-soluble  vitamin D, also referred to as the “sunshine vitamin,” is crucial for good health. It aids in the absorption of calcium and the maintenance of adequate serum concentrations of phosphate and magnesium, three nutrients vital for the health of your teeth, muscles, and bones. Additionally, it is essential for the growth of your brain, your heart, your immune system, and your mental and emotional health.

Globally, low vitamin D levels are common. Fatigue, muscle pain, weak bones, and — in children — stunted growth are signs of deficiency. Children under 12 months of age need 400 IU (10 mcg) of vitamin D daily, while children aged 1 to 13 need 600 IU (15 mcg) daily to maintain adequate levels. Aim for 600 and 800 IU (15 and 20 mcg) for adults and pregnant or nursing women, respectively.

However, very few foods, mostly animal products, contain this vitamin. As a result, it may be challenging to consume enough of this nutrient, especially if you follow a vegetarian or vegan diet.

Sunshine – 

When your skin is exposed to ultraviolet B (UVB) rays from the sun, vitamin D can be produced. This is how most people obtain at least some of their vitamin D. In order to achieve optimal vitamin D levels, the National Institute of Health (NIH) recommends that you expose your face, arms, legs, or back to sunlight for 5 to 30 minutes twice a week without using sunscreen.

Your skin’s capacity to produce enough vitamin D is also influenced by other variables, including your age, skin colour, and use of sunscreen, as well as the season, time of day, and level of pollution or smog.

Mushrooms –

When exposed to UV light, mushrooms have the unusual ability to produce vitamin D. They are the only edible plant source of vitamin D as a result. For instance, a serving of 3.5 ounces (100 grammes) of wild mushrooms or those that have been exposed to UV light artificially may contain between 154 and 1,136 IU (3.8 and 28 mcg) of vitamin D.

Additionally, they appear to be just as effective as vitamin D supplements at increasing levels of this vitamin in your body because their vitamin D content stays high throughout their shelf life.

Cheese –

Vitamin D is naturally present in cheese, albeit in very small amounts. The majority of varieties have a 2-ounce (50-gram) serving containing 8–24 IU (0.2–0.6 mcg) of vitamin D. Depending on how the cheese is made, levels change.

While mozzarella has less, Fontina, Monterey, and Cheddar cheeses have more. Ricotta, cottage, and other soft cheeses provide almost no vitamin D.


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