The main dietary sources of vitamin D are meats, fish and seafood, such as salmon, sardines and seafood, and foods such as eggs, milk, liver and cheeses. In addition to food, the main source of this vitamin is its production on the skin from exposure to the sun's rays, so it is important to sunbathe daily without using sunscreen for about 15 minutes.
Vitamin D favors the absorption of calcium in the intestine, being important for strengthening bones and teeth, in addition to preventing various diseases such as rickets, osteoporosis, cancer, heart problems, diabetes and hypertension. See other functions of vitamin D.
Amount of vitamin D in food
Foods rich in vitamin D are especially of animal origin, and the table below shows the amount of this vitamin in every 100 g of food.
| Foods rich in vitamin D | Portion | Amount of vitamin D | Energy |
| Cod liver oil | 100 g | 250 mcg | 902 calories |
| Cooked salmon | 100 g | 12.5 mcg | 271.4 calories |
| Raw oysters | 100 g | 8 mcg | 81 calories |
| Fresh herring | 100 g | 23.57 mcg | 228.5 calories |
| Fortified Nest Milk | 200 ml | 2 mcg | 121 calories |
| Boiled egg | 100 g | 1.3 mcg | 155 calories |
| Chicken liver | 100 g | 1.31 mcg | 136.9 calories |
| Roasted beef liver | 100 g | 0.4 mcg | 191 kcal |
| Canned sardines | 100 g | 6.8 mcg | 208 calories |
Although these foods have vitamin D in their composition, their concentration and it is usually not possible to obtain the necessary amount of this vitamin only from food, requiring exposure to the sun or the use of supplements to achieve the recommendations.
A healthy adult needs to consume an average of 15 mcg per day of Vitamin D, while the elderly need 20 mcg / day.
Vitamin D for vegetarians
Vitamin D is only present in foods of animal origin, it is not possible to find it in plant sources such as fruits, vegetables and grains such as rice, wheat, oats and quinoa. Thus, vegans, who are vegetarians who do not consume eggs and milk and dairy products, need to obtain their vitamin D through daily sunbathing or through supplementation prescribed by the doctor or nutritionist.
When to take Vitamin D supplement
Vitamin D supplements should be used when the levels of this vitamin or blood are below normal, and laboratory tests are necessary to have this assessment.
The doctor or nutritionist can then recommend the use of supplements in capsules or drops, which should be taken according to the professional's guidance. Due to people's low exposure to the sun, vitamin D deficiency has become common, and can increase the risk of problems such as infertility, bone weakness, cancer and heart problems. See How to safely sunbathe to produce Vitamin D.
