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Why You Need Vitamin D3
Tamin D is a substance needed for health but only in tiny amounts. Our bodies make vitamin D3, cholecalciferol. Vitamin D2 is ergocalciferol, which differs slightly from D3 but behaves the same way in the body.
Vitamin D is fat-soluble (absorbed along with fats), but taking it with oily foods isn’t necessary. In the United States, many foods such as soy, almond, and oat milk are fortified with vitamin D. Few foods in their natural state contain vitamin.
1. Salmon
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Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.
People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they’re having more than 500ml of infant formula a day) should take a daily supplement throughout the year.
#1: Fish (Salmon)
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A deficiency of Vitamin D can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth and osteomalacia. When this is the case remember that 1μg=40IU for Vitamin D. (1)
Vitamin D is fat soluble, which means you need to eat fat to absorb it.
Foods high in vitamin D include fish, mushrooms exposed to sunlight, fortified milk, fortified milk substitutes, fortified tofu, fortified yogurt, fortified breakfast cereals, fortified orange juice, pork chops, and eggs. Vitamin D is also made by the body when skin is exposed sunlight and is therefore called the sunshine vitamin. This accounts for approximately 90% of our total vitamin D, with only 10% coming from food.
Below is a list of the top 10 foods highest in vitamin D by common serving size, for more see the nutrient ranking of 200 foods high in vitamin.