Top 10 Vitamin D Nutrients

Top 10 Vitamin D Nutrients

What are the Vitamin D Nutrients? Most of the fat-soluble vitamin D is different from other vitamins. However, it becomes active when we are exposed to sunlight. It can be used by our bodies.

It also works like a prohormone. Vitamin D plays a role in maintaining the body’s hormonal balance. It also takes part in the regulation of the immune system.

Unless fortified, most foods are unfortunately not good sources of vitamin D. Among them, it is necessary to choose foods rich in vitamin D.

Vitamin D is involved in the absorption and storage of calcium in bones.

Vitamin D deficiency can lead to bone softening (osteomalacia) or a bone disorder called rickets.

Symptoms of vitamin D deficiency include:

  • Weakening of the immune system
  • Seasonal depression
  • Autoimmune diseases
  • Cancer
  • Weakening of bones (osteopenia)
  • Skin diseases such as eczema and psoriasis
  • Dementia (dementia)
    Vitamin D deficiency is more common in people who live in the northern regions of the world and cannot benefit from sunlight sufficiently, people with dark skin, those who eat low-fat diets, and those who take hormone and drug supplements for weight loss.

Vitamin D is also effective in cell proliferation and autoimmune conditions. The recommended daily intake for vitamin D is 600 IU [1] and the daily reference value is 400.

Top 10 Vitamin D Nutrients

  • 1) Sunlight

Sunlight supports the formation of vitamin D from cholesterol in the skin.

  • 2) Fish Oil

1 teaspoon: 440 IU (more than 100% of the daily reference value)

  • 3) Sardine Fish

85 gr .: 164 IU (41% over the daily reference value)

  • 4) Salmon

85 gr .: 400 IU (100% over the daily reference value)

  • 5) Mackerel Fish

85 gr .: 400 IU (100% over the daily reference value)

  • 6) Tuna

85 gr .: 228 IU (57% of the daily reference value)

  • 7) Unpasteurized Milk

1 cup: 98 IU (24% of the daily reference value)

  • 8) Caviar

28 gr .: 33 IU (8% over the daily reference value)

  • 9) Eggs

1 large egg: 41 IU (10% of the daily reference value)

  • 10) Mushrooms

1 bowl: 2 IU (1% of daily reference value)

You should consume two of these vitamin D-rich foods while getting enough sunlight throughout the day.

Top Benefits of Vitamin D

Weight Control

Vitamin D deficiency can cause obesity and difficulty losing weight. In a study, women who have a calorie-controlled diet with high vitamin D levels lose more weight than those who have low vitamin D levels.

However, it is not entirely clear whether vitamin D deficiency causes obesity or whether obesity causes vitamin D deficiency. Therefore, if you are having trouble losing weight, it is best to have your vitamin D levels checked.

Nervous System and Cancer

Many studies have confirmed that people with low vitamin D levels fail standard exams, have poor decision-making skills, and have difficulty with focus and attention. In addition, it has been observed that people with a balanced vitamin D level have a lower risk of developing colon and breast cancer.

Muscle-Bone Health

A diet rich in vitamin D plays a big role in the absorption of calcium and strengthens bones. It also helps you maintain healthy muscles for a lifetime. It is known that middle-aged people with a balanced vitamin D level are individuals with more active and stronger muscles than others.