Vitamin D: Health Benefits, Nutrition Facts and Sources

Vitamin D health benefits

There are various vitamins a human body needs on a regular basis to maintain a perfect health. Vitamin D is one such important nutrient for a human. It is important to get a healthy dose of Vitamin D to maintain the good health. It is a fat-soluble vitamin and known as the sunshine vitamin.

Vitamin D may be popular as the Sunshine Vitamin but there is much more than what is present to the eyes.

Vitamin D plays a great role in overall health. Vitamin D is not something anyone wants to miss in a diet, but vitamin D is one of those vitamins that are found in very few natural products. It is also called the Sunshine Vitamin because of its easy availability from the exposure to the sun.

Vitamin D promotes absorption of the calcium which is important for good bone health. The vitamin D goes through two converts for the full activation and the process of conversion called Hydroxylation. The first process takes place in Liver and converts Vitamin D into 25-Hydroxyvitamin D, also known as Calcidiol. The second process of Hydroxylation occurs mainly in Kidney and forms psychological active 1,25-dihydroxivitamin D, known as Calcitriol.

Vitamin D is not usually found in various foods. The amount of food that contain vitamin D naturally are very few which makes it little hard to get by just consuming healthy food.

Sources of Vitamin D

When we talk about vitamin D, the first thing that came into mind is the sunshine sun. Sun is the primary source of it for all the human beings. A daily exposure to the sun is good to maintain the need of Vitamin D but not all of us get enough Sun. It is one of those vitamins that easily overlooked in the regular diet. Here are some natural sources of vitamin D.

  • Sun

Sun is the primary source of Vitamin D for the living being on earth. The rays of Sun help in activating the Vitamin. The rays of the sun are free of cost and so the benefits of the sun. When the ray of sun hit the human skin, a reaction takes place in the body the activate vitamin D.

The amount of Vitamin D one’s body depends on the color of skin. The sunscreen, clothes and all the protection we take care to shield the sun cause our body to lack vitamin D received from the sun. A fair color skin gets more vitamin D from the sun than dark color skin.

  • Salmon

Great sources of vitamin D. Salmon actually provide 100% DV for a healthy person. A regular intake of salmon keeps the vitamin D deficiency at bay.

3 Ounces: 100%DV, 400 IU

  • Fatty Fish

Fatty fishes are other good sources of vitamin D. After Sun, Fatty Fishes are one of the highest sources of vitamin D. Some of the common fatty fishes that are great sources of vitamin D are Tuna, Sardines, Mackerels, and Swordfish. The amount of vitamin D one gets from fatty fishes is

Tuna = 3 Ounces: 57% DV, 228 IU

Sardines = 3 ounces: 100% DV, 400 IU

Mackerels = 3 Ounces: 100% DV, 400 IU

Swordfish = 3 Ounces: 100%, 500 IU

  • Egg Yolk

Eggs are good for overall health as they are a super food and contain many nutrients. The Egg yolk is a great source of vitamin D.

1 large = 10% DV, 41 IU

  • Fortified Orange, Fortified Milk, Fortified Cereal, Fortified Yogurt

Vegetarian people have very limited options when it comes to sources of Vitamin D. Mushrooms and raw milk can be a good option for daily use. Fortified oranges, milk, cereal, and yogurt can provide a great option as they contain a certain level of vitamin D.

Milk = 1 cup: 30-40% DV, 115-124 IU

Cereals, yogurt = I cup: 10% DV, 40 IU

DV is the Daily Value of nutrients a person gets from the food and it compares to the total value of nutrition a person need in a day.  IU stands for International Unit use for fat soluble vitamins.

Vitamin D 1 IU = 0.025 microgram

Health Benefits of Vitamin D

There is more to vitamin d than what meets the eye. People generally overlook the need of vitamin D, which cause several problems and some of them are deadly. Here are some of the benefits of vitamin D and why you should balance your consumption of Vitamin D.

  • Fights Disease

Vitamin D is important for overall health. It helps in maintaining a good immune system which keeps the disease at bay and helps in fighting.

  • Fights Depression

It is proven in many studies that a balanced diet that contains Enough Vitamin D helps in fighting depression.

  • Stronger Bone

Vitamin D promotes good bone and muscle health. Actually, vitamin D promotes better stimulation of calcium and gives you healthy bones and muscles.

  • Helps in the fight Cardiovascular Disease

Vitamin D is good for your overall health, but it especially promotes a healthy heart. Many studies have proved that deficiency of vitamin D can cause various cardiovascular diseases like cardiac arrest.

  • Helps in Reducing Risk of Cancer and Type 2 Diabetes

A Higher level of vitamin D promotes better insulin level, low blood pressure and less inflammation that reduces the risk of type 2 Diabetes. Various studies show that vitamin D also reduce the risk of Cancer to a certain level.

Vitamin D is one of the important nutrients for the body. The deficiency of it leads to various deadly diseases and problems. To reduce the risk of the disease caused by a deficiency of vitamin D, eat healthy food and spend just a few minutes in sun to get the daily dose of vitamin D

Recommended Diet According to various stages and ages

 Daily Intake of Vitamin D
Age Male Female Pregnancy Lactation
0–1 years 398 IU
(10 mcg)
398 IU
(10 mcg)
1–12 years 600 IU
(15 mcg)
600 IU
(15 mcg)
13–18 years 600 IU
(15 mcg)
600 IU
(15 mcg)
600 IU
(15 mcg)
600 IU
(15 mcg)
19–45 years 600 IU
(15 mcg)
600 IU
(15 mcg)
600 IU
(15 mcg)
600 IU
(15 mcg)
46–64 years 600 IU
(15 mcg)
600 IU
(15 mcg)
>64 years 820 IU
(19 mcg)
800 IU
(20 mcg)


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