1 Answers
QuasarQuester
Updated:02/06/2024
Vitamin D is essential for bone health and immune function, and it can be obtained from various natural sources.
Q: What are the top natural sources of vitamin D?
A: Natural sources of vitamin D include sunlight, fatty fish, fish liver oils, fortified foods, egg yolks, cheese, and mushrooms.
Top Natural Sources of Vitamin D
| Source | Vitamin D Content (IU per 100g) |
|---|---|
| Fatty Fish (Salmon) | 526 |
| Cod Liver Oil | 1000 |
| Mackerel | 360 |
| Tuna | 236 |
| Fortified Milk | 120 |
| Egg Yolks | 37 |
| Mushrooms (UV-treated) | 154 |
Sunlight Exposure
- Sunlight is the most significant natural source.
- UVB rays convert 7-dehydrocholesterol in the skin to vitamin D.
- Exposing face, arms, and legs for about 10-30 minutes several times a week is often sufficient.
Diagram of Vitamin D Sources
1. Sunlight → 2. Fatty Fish → 3. Cod Liver Oil → 4. Fortified Foods → 5. Egg Yolks → 6. Cheese → 7. Mushrooms
Statistical Overview
| Source | Percentage Contribution to Daily Value |
|---|---|
| Fatty Fish | 50% |
| Fortified Foods | 20% |
| Egg Yolks | 10% |
| Mushrooms | 5% |
| Solar Exposure | 15% |
Conclusion
Incorporating these sources into your diet, along with sensible sun exposure, can help maintain optimal vitamin D levels.
Upvote:676
