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Foods rich in vitamin D

The vitamin D is one of the most important nutrients for the body because it promotes calcium absorption in the gut, thus promoting the development and maintenance of bones and teeth . That is why insufficient levels of vitamin D in the body can lead to various health problems, such as osteoporosis or rickets.

Vitamin D can be obtained through different pathways. On the one hand, sun exposure . However, it is not recommended to abuse it because it can lead to health disorders such as sunburn in the short term or skin cancer in the long term. And on the other hand, by eating foods rich in vitamin D .

Vitamin D: functions

This nutrient plays a leading role in the maintenance of both organs and bones. The functions it fulfills are very broad.

In the first place, it is responsible for regulating the levels of both calcium and phosphorus in the blood. Second, vitamin D contributes to the formation and mineralization of bones.

It also intervenes in different processes of the immune system , while preventing premature aging of both skin and cells.

Vitamin D deficiency

A diet poor in foods high in this nutrient can lead to vitamin D deficiency. A potentially dangerous situation, especially in children and the elderly , which can lead to numerous health problems.

There are a series of population groups that are at greater risk of suffering from a deficiency of this nutrient: people over 50 years of age since the absorption capacity of nutrients by the intestine decreases with age, the elderly and obese people.


  • Sadness: the serotonin increases levels with sun exposure. Thus, the lack of sun exposure greatly increases the risk of suffering from depression.
  • Obesity: Vitamin D is fat soluble, so it is more easily stored in fatty tissues.
  • Bone pain : bone pain and fatigue that recur over time can be signs of vitamin D deficiency.
  • Sweat: excessive sweating, especially located on the head, is one of the main signs of this deficiency.


  • Rickets: Rickets is a disease caused by a lack of vitamin D, calcium or phosphorus in the body. It is characterized by the weakening of the bones. A disorder that occurs especially in underdeveloped countries and whose main symptoms are growth retardation, pain in the spine and muscle weakness. It mainly affects children of growing age.
  • Osteoporosis: Osteoporosis is a bone disorder characterized by a decrease in bone mass density, so that the bones are more fragile. This disease occurs mainly in older people and greatly increases fractures, especially of the hip and wrist.
  • Osteomalacia: Osteomalacia is defined as softening of the bones and occurs due to a lack of vitamin D. The most common signs are muscle weakness, bone pain, and bone fractures for no apparent reason.

The lack of this nutrient also causes a decrease in cognitive function , in addition to increasing the risk of suffering from chronic diseases such as psoriasis , rheumatoid arthritis, cardiovascular disorders or depression, among others.

Excess vitamin D

The optimal situation is to have balanced levels of vitamin D in the body, since both a deficiency and an excess of this nutrient can be dangerous to health. And it is that high levels of vitamin D can cause the intestine to absorb a greater amount of calcium than is really necessary, which can lead to different disorders: kidney damage, gastrointestinal problems such as constipation or disorientation episodes.

Foods rich in vitamin D

To ensure an adequate supply of vitamin D to the body, the main sources of this nutrient are the following. Adults need an average of 15 mcg per day of this nutrient. Meanwhile, the amount that the elderly need is 20 mcg per day.

Vitamin D can come from both plant and animal foods . In the first case, it comes in the form of vitamin D3 and in the second, as vitamin D2. Vitamin D3 is the form of vitamin D that the body can make on its own. However, vitamin D2 can be transformed into vitamin D3. Therefore, both have a similar influence on health, although the truth is that vitamin D3 is more effective since it has a better binding in the transport of molecules.


Fish is one of the foods of animal origin with the greatest number of properties and benefits for the proper functioning of the body. Certain spices such as salmon provide a large amount of vitamins, especially group B, A and D ; also minerals like iodine .

You may also be interested in:   High Vitamin B12

Thus, the advantages of consuming salmon regularly are many for both physical and mental health: it protects the cardiovascular system, maintains eye health, regulates the functioning of the thyroid gland … In addition, its caloric intake is very low due to its low content of fats.

Tuna is another of the fish richest in vitamin D, which is highly recommended for both adults and children. Consuming 80 grams of tuna a day covers 50% of the body’s vitamin D needs. Its nutritional value is extraordinary since it is high in proteins of great biological value and has very little fat.

Dairy products

Dairy products like milk are one of the best ways to obtain vitamin D. In addition, they have a high calcium , an essential nutrient to care the bones, as well as proteins and vitamin K .

It is interesting to note that calcium is a mineral that the body does not generate, so it must be provided through the diet.


Eggs, and more specifically the yolk, are other foods richest in vitamin D. In addition to this nutrient, they contain vitamins A, E and B12 , as well as Omega 3 fatty acids that support cardiovascular health.

One of its main benefits is that they provide a large amount of sustained energy to the body without causing an increase in sugar levels. In addition, in the case of the elderly, eggs help both to strengthen and preserve their muscle mass.

Cod liver oil

This type of oil is a very nutritious food, whose consumption is recommended daily among the daily population. It provides 100% of the daily dose of vitamin D in just 1/3 of a tablespoon. It also contains other nutrients such as Omega 3 fatty acids and vitamin . It can be consumed both naturally and in the form of capsules.


Certain types of seafood, such as shrimp or prawns, as well as shellfish such as oysters, are characterized by their high content of vitamin D. They are the oyster s one of the foods with the highest content of this nutrient.


Mushrooms are very healthy foods, rich in vitamins C and D , as well as antioxidants. In addition, they contain proteins and other nutrients that are essential for the body to function properly.


Cured meats such as salami or ham for example, are also rich in vitamins B12 and D . However, their continued consumption is in no way recommended because they are high in fat, so that they favor the development of cardiovascular diseases.


Tofu is a plant food made from soybeans. Originally from Asia, its consumption in the West is increasing by leaps and bounds. It has a very good nutritional value since it provides the body with essential nutrients such as iron, calcium and selenium , among others. The vast majority of tofu that you can find is fortified with vitamins.

Orange juice

And finally, the orange juice. The consumption of this fruit, both naturally and in juice, has always been related to the contribution of vitamin C to the body. Of course, a glass of orange juice can also cover 18% of the necessary daily amount of vitamin D.

Vitamin D supplements

There are certain cases in which people cannot ingest the amount of vitamin D that their body demands for its proper functioning, such as those who follow a strictly vegan diet. Similarly, in some cases the intestines of elderly people cannot adequately absorb this nutrient.

These are situations that require the consumption of supplements to avoid vitamin D deficiency . Of course, it should always be done under medical recommendation, in no case individually.

Vitamin D supplements come in the form of tablets, capsules, beads, or drops, so they are taken by mouth. Other nutrients such as calcium or vitamin K are also included in its composition . And it is that in a high percentage of cases, vitamin D deficiency is linked to a lack of calcium in the body. As for vitamin K, it acts as a transport element for calcium to circulate in the blood.


Food is the main source of the vast majority of vitamins, with the exception of vitamin D , in which only 10% is obtained through the diet. The main manufacture is carried out by the body itself through sun exposure. That is why it is recommended to follow a healthy and balanced eating plan, in addition to the sun shining on the skin for around 15 minutes a day.

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Hello Readers, I am Nikki Bella a Psychology student. I have always been concerned about human behavior and the mental processes that lead us to act and think the way we do. My collaboration as an editor in the psychology area of ​​Well Being Pole has allowed me to investigate further and expand my knowledge in the field of mental health; I have also acquired great knowledge about physical health and well-being, two fundamental bases that are directly related and are part of all mental health.

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