It is thought that the daily intake of the vitamin D should be 600UI (international units), but the question is how to get and why is vitamin D so important to our health?

Human skin is designed to make large amounts of vitamin D ( producing it ) when your bare skin is exposed to sunlight
Sunlight spurs the body to make vitamin D.
But because of the skin-cancer risk, there isn’t an official recommendation for how long you should stay exposed.
However, a small amount of sun exposure without sunscreen can do the trick.

“If you’re going to get it from the sun, about 20 to 25 minutes of exposure is helpful,” says Stephen Honig, MD, from New York City.

The sun is less likely to provide your daily needs in the winter, or if you’re older or dark skinned (the process is less efficient with age).

And For Your Information : Light through a window won’t work, so to get vitamin D from the sun the body needs to be exposed directly.


Two main functions of vitamin D :
management with calcium in the blood, bones and stomach and assisting with between cells communication.
Besides these two, vitamin D performs many other functions, it helps the body absorb calcium, promotes growth of bones, helps fight depression and weight loss and reduces the risk of multiple sclerosis and heart disease.
Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.

Since there is not always sunshine, intake of vitamin D from food
is consistent and reliable solution, which also avoids the risk of sunburn or skin cancer .

Here are foods rich in vitamin D:


 – This kind of tuna contains 236UI in 100gr. and it is also a great addition to salads combined with various products
(lettuce, avocado, cucumber etc.)

 – When vitamin D is concerned, there is no better source than mackerel.
This large, fatty fish has a similar nutritional profile as tuna,  but has less mercury than her.
115gr mackerel has more vitamin D than the required daily dose and is also rich with omega-3 and omega-6, protein and helps to lower the blood pressure.


 – For vegetarians, vegans and those with lactose intolerance, the best way to enter the daily dose of vitamin D is through fortified soy milk.
Tofu cheese is also usually enhanced with vitamin D.


 – One hundred grams of wild salmon contains 988UI.
Salmon is an excellent source of omega-3 fatty acids, protein and selenium.


 – 136g boiled egg contains 118 UI.
The level of vitamin d can be affected by the method of preparation for example either raw, cooked or fried.
So The highest amount of vitamin d is in Egg when is whole, cooked, hard-boiled where the amount is 87 IU per 100g.

– Mushrooms exposed to the sun can provide as much vitamin D as a health supplement
Many experts believe that cooking will not damage the vitamin levels, and it is perfectly stable with heat.
Signs that might indicate that you lack vitamin D:

Bones ache.
Especially during the winter, adults may experience pain in the bones and muscles, and joints are rugged in the morning.

– You’re sad.
Vitamin D increases levels of serotonin, which affects your mood.

– You have more than 50 years.
As we age, it’s more difficult for the skin to produce vitamin D so it is recommended to compensate with food that contains vitamin D.

– You have darker skin.
People with darker skin have to be much more exposed to the sun, for the body to produce the same amount of vitamin D as those with lighter skin.


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