Posted & filed under All About Foods.

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?

AgeRecommended intake (RDI)
Adults400–800 IU (10–20 µg)
Safe to consume1,000–4,000 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.

FoodVitamin D per 100 g / 3.5 ozPer servingHow much to consume 100% for RDI
IU% of RDIServing SizeIU% of RDIin gramsin ouncesin serving
Fish oil100011250%1 tbsp45056%80.32 tbsp
Salmon76095%Fillet (143 g)1086136%1053.73/4 fillet
Oatmeal cereals (fortified)34243%portion (45 g)15419%2348.35 portions
Sardine (canned in oil)27234%2 pcs658.1%29410.424 pcs
Tuna (canned in oil)26333%1 can (170 g)40450%30410.72 cans
Caviar23229%1 tbsp374.6%34512.222 tbsp
Breakfast cereals13016%portion (45 g)526.5%61521.715 portions
Butter567%1 pat (4 g)2.80.35%142950.41.4 kg
Soy Yoghurt (fortified)537%glass20726%150953.21.4 L
Soy milk (fortified)466%glass11915%173961.31.5 L
Swiss cheese425%1 cup diced587.3%190567.22 kg
Milk425%glass10513.13%190567.22 L
Egg365%1 egg15.41.9%222278.453 eggs
Beer Salami365%slice (23 g)8.31.04%222278.42 kg
Edam cheese365%portion (28 g)10.11.26%222278.42 kg
Mushroom273%portion (100 g)273.4%2963104.53.3 kg
Liver (beef)162%portion (100 g)162%5000176.4too much
Tofu00%0%
Toempeh00%0%
Nuritional yeast00%0%
Chia seeds00%0%