We will do our best to answer this and many other similar questions in this article which should ease your mind regarding this subject.
1. Salmon
However, farmed salmon contains only 25% of that amount. Still, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the DV Summary Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average.
1. Sunshine
Your skin can produce vitamin D when exposed to the sun’s ultraviolet B (UVB) rays. However, depending on your geographical location or climate, it may not be practical to achieve this degree of direct sun exposure. Additional factors, such as the season, time of day, and degree of pollution or smog, as well as your age, skin color, and sunscreen use, also affect your skin’s ability to produce enough vitamin D (2).
Moreover, older adults and those with darker skin tones may require significantly longer than 30 minutes of sun exposure to produce sufficient vitamin D That said, excess sun exposure can increase your risk of skin cancer. Hence, the American Academy of Dermatology urges people not to rely on the sun as their main source of vitamin D Summary Your skin produces vitamin D following direct exposure to the sun.
Oily Fish
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Vitamin D is a type of nutrient that the body produces when a person’s skin has exposure to direct sunlight. High quantities of vitamin D are present in oily fish and certain types of mushrooms. Some mushrooms also contain vitamin D. However, no other plant-based foods produce vitamin D. For people whose diets are mostly vegetarian or vegan, and for people who do not or cannot spend a lot of time outdoors, it can be difficult to get enough vitamin D. If a person has concerns that they are not getting enough vitamin D from direct sunlight, consuming the following foods will help increase the overall amount they have in their bodies.
Mushrooms
Some types of mushroom contain high amounts of vitamin D. These include: Raw maitake mushrooms: These contain 562 IU per 50 grams (g) , which is 94 percent of a person’s RDA. These contain , which is 94 percent of a person’s RDA. Uv-exposed raw white mushrooms: These contain 523 IU per 50 g , which is 87 percent of a person’s RDA.
Egg yolks Egg yolks can also be high in vitamin D, especially if the chickens are free-range . Fortified foods Manufacturers add vitamin D to many commercially available foods. People describe these foods as being fortified with vitamin D, or other nutrients.
Symptoms of this might include pain in a person’s bones or weakness in their muscles. There is some research to suggest that vitamin D may contribute to other health benefits, such as: resistance to some cancers
cardiovascular diseases
diabetes
hypertension
multiple sclerosis However, according to the ODS, there is not yet enough evidence to know whether this is the case. Existing research has yielded mixed results.
For children below the age of 1, it is 400 IU, and for adults over 70, it is 800 IU.