How Much Vitamin D Should You Have, Which Foods Have Vitamin D?

Vitamin D is a fat-soluble mineral that is formed in the body when direct sunlight comes into contact with the skin.. For this reason, it is also called the sunshine vitamin.. Sunlight is the most important source of vitamin D. Scientific studies report that to replenish vitamin D stores, it is necessary to go out in the sun for five to 30 minutes from 10 in the morning to 3 in the afternoon.. Vitamin D is also found in fatty fish such as sardines, tuna, swordfish, liver, orange juice, milk, cheese and eggs. In this article, we gave information about what is the daily need for vitamin D, how much vitamin D should be, what does vitamin D do in the body, what diseases are seen in vitamin D deficiency, and foods containing vitamin D and the amount of vitamin D they contain.

How much is the daily requirement of vitamin D?

400 IU for 0-1 years

600 IU for 1-70 years of age

800 IU above 70 years of age

Vitamin D requirement in breastfeeding women 600 IU

Vitamin D requirement in pregnant women is 600 IU

How much should vitamin D be?


Your vitamin D level is determined by a blood test. Vitamin D levels should be above 40ng/mL in people living in sunny areas and having sufficient sun exposure. and results of 100 and above are considered to be toxic.

What health problems do vitamin D deficiency cause?

  • Low calcium level in the blood
  • Low phosphorus level in the blood
  • Softening and bending of bones in children
  • Increased bone fragility, easy fracture of bones and decrease in bone mass.
  • What are the functions of vitamin D?

  • It prevents bone resorption, which will keep calcium and phosphorus in the blood at normal levels. It strengthens bones and teeth.
  • Strengthens the muscles. Problems such as muscle weakness and muscle pain are seen in vitamin D deficiency.
  • Vitamin D deficiency causes symptoms such as fatigue, weakness and pain in the body.
  • Vitamin D regulates the secretion from the pancreas
  • Vitamin D prevents the formation of some types of cancer, heart and diabetes.
  • Protects the person from depression.
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  • Balances blood pressure by regulating vascular pressure.
  • Vitamin D strengthens insulin resistance.
  • It is a vitamin necessary for thyroid functions and normal blood coagulation.
  • What are Foods, Foods Containing Vitamin D?

    The foods richest in Vitamin D containing Vitamin D are;



    Salmon, which is one of the best proteins and contains omega-3 fats that strengthen heart health, is also the best in terms of vitamin D. one of the richest sources. 85 gr. salmon contains 447 IU of vitamin D. All kinds of oily fish, such as mackerel, tuna, and sardines, are also rich in vitamin D.. 85 g mackerel fish contains 360 IU, 85 g tuna contains 200 IU of vitamin D.

    Cod Liver Oil pill

    “Cod Liver Oil” pill is a type of fish oil pill that is extremely rich in vitamin D, vitamin A and omega-3 fatty acids, which can be obtained from pharmacies for those who do not like fish.. Consuming this oil regularly will help develop healthy and strong bones, prevent osteoporosis in adults, and improve brain activity.. 1 Cod Liver Oil fish oil pill gives you 135 IU of vitamin D.

    Beef liver

    Beef liver is also a good source of vitamin D.. 85 g. Liver meets one-fourth of the daily vitamin D need with 42 IU of vitamin D content.. Beef liver is also rich in B12, iron and protein.

    Tuna (Tuna)

    Tuna fish, which is a delicious and healthy food It is also an important source of vitamin D.. 100 g. tuna contains 236 IU of vitamin D. Fresh tuna is one of the most nutritious foods that are very beneficial for health. It strengthens memory, helps brain functions work regularly.


    Eggs are also an important source of vitamin D.. Consuming 1 egg provides 10% of the daily vitamin D requirement.. Grain-raised chickens spend a lot of time outdoors. Therefore, the eggs of these chickens contain more vitamin D than other eggs on the market.


    Cow’s milk is also an important source of vitamin D.. A glass of milk will meet 20% of your daily vitamin D requirement. Cow’s milk also contains many nutrients that our body needs, such as calcium, phosphorus and riboflavin.


    Another fish rich in vitamin D type is mackerel. Mackerel also contains large amounts of omega-3 fatty acids. Only 85 g. mackerel can provide you with 90% of your daily vitamin D needs. Therefore, people who consume this fish frequently can obtain the necessary minerals and vitamins that the human body cannot produce on its own, thanks to mackerel fish.

    Orange juice

    A glass of fresh orange juice is the best way to start the day. One glass of orange juice contains 100 IU of vitamin D and 120 calories. Orange juice is also an important source of vitamin C.. According to a scientific study published in the “American Journal of Clinical Nutrition” in 2003, drinking at least two glasses of orange juice a day increases the amount of vitamin C in the body by 40 to 64 percent.

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