Vitamin D deficiency is quite common among deficiencies. Vitamin D is fat-soluble, which means your body needs fat to absorb it and store it. In order to get sufficient amount of Vitamin D, you need to get some sun exposure – the pre-vitamin D reacts to sunlight and form a Vitamin D. It is very difficult to get enough of it only with nutrition or only with sunlight – you need both. Around 20-30 mins 3 times a week is enough (wearing a t-shirt & shorts) if you have fair skin, if your skin is darker you’ll need more exposure.
Deficiency in Vitamin D can be shown as dental issues, the risk of osteoporosis and long term deficiency can cause immune, digestive and brain disorders.
How Much of Vitamin D do you Need per Day?
|Age||Recommended intake (RDI)||Adults||400–800 IU (10–20 µg)|
|Safe to consume||1,000–4,000 IU (25–100 µg)|
They are two forms of Vitamin D – Vitamin D2 (plant based – mushrooms) and D3 (fish, liver, salmon, egg yolks, butter). D3 is twice more reactive as D2; but in fortified foods D2 is more common as it is cheaper to produce.
Values calculated per 800 IU.
|Food||Vitamin D per 100 g / 3.5 oz||Per serving||How much to consume 100% for RDI|
|IU||% of RDI||Serving Size||IU||% of RDI||in grams||in ounces||in serving|
|Fish oil||10001||1250%||1 tbsp||450||56%||8||0.3||2 tbsp|
|Salmon||760||95%||Fillet (143 g)||1086||136%||105||3.7||3/4 fillet|
|Oatmeal cereals (fortified)||342||43%||portion (45 g)||154||19%||234||8.3||5 portions|
|Sardine (canned in oil)||272||34%||2 pcs||65||8.1%||294||10.4||24 pcs|
|Tuna (canned in oil)||263||33%||1 can (170 g)||404||50%||304||10.7||2 cans|
|Caviar||232||29%||1 tbsp||37||4.6%||345||12.2||22 tbsp|
|Breakfast cereals||130||16%||portion (45 g)||52||6.5%||615||21.7||15 portions|
|Butter||56||7%||1 pat (4 g)||2.8||0.35%||1429||50.4||1.4 kg|
|Soy Yoghurt (fortified)||53||7%||glass||207||26%||1509||53.2||1.4 L|
|Soy milk (fortified)||46||6%||glass||119||15%||1739||61.3||1.5 L|
|Swiss cheese||42||5%||1 cup diced||58||7.3%||1905||67.2||2 kg|
|Egg||36||5%||1 egg||15.4||1.9%||2222||78.4||53 eggs|
|Beer Salami||36||5%||slice (23 g)||8.3||1.04%||2222||78.4||2 kg|
|Edam cheese||36||5%||portion (28 g)||10.1||1.26%||2222||78.4||2 kg|
|Mushroom||27||3%||portion (100 g)||27||3.4%||2963||104.5||3.3 kg|
|Liver (beef)||16||2%||portion (100 g)||16||2%||5000||176.4||too much|