Vitamin D is fat-soluble vitamin that is naturally available only in very few foods. Vitamin D2 (ergocalciferol) found in some plants and fungi. Several types of fatty fish, like cod, tuna and salmon, contain vitamin D2 because they feed on algae that process vitamin D with the help of sunlight.
Vitamin D3 (cholecalciferol) produced by the body when ultraviolet rays on our skin and stimulate its production. Sunlight provides 90 percent of vitamin D the body needs. When heat and ultraviolet light touches the skin, the production of vitamin D is activated. To get adequate vitamin D3, lay out your skin in the sun for 10-15 minutes several times a week. Radiation which converts vitamin D in the skin have the same wavelength that causes the blackened skin, use sunscreen because it will inhibit the production of vitamin D. As the aging, the effectiveness of the skin to produce vitamin D decreases.
Vitamin D Food Source :
1. Yogurt
Most people get vitamin D through sun exposure, but certain foods, like yogurt is also rich in vitamin D. One cup of fat-free yogurt enough to meet your daily calcium needs.
2. Milk
Eight ounces of fat-free milk will yield 90 calories. Choose non-fat dairy products are fortified with vitamin D to get a double benefit. If not fond of pure milk, can also be replaced or refined products such as fruit juice smothies mixed with milk.
3. Cheese
Just because the cheese is full of calcium does not mean you have to eat too much cheese. A total of 1.5 ounces of cheddar cheese contains more than 30% of the daily value of calcium. Most cheeses contain little vitamin D, but not enough to meet calcium needs.
4. Sardine
Sardines are typically packaged in cans. It has a fulfillment of calcium and Vitamin D is quite high. It was also tasty and can be added to pasta salad.
5. Eggs
Although eggs contain only 6% of your vitamin D daily. Do not choose only white or yellow part only because it will reduce the calories. Vitamin D actually present in the egg yolk.
6. Salmon
Salmon are known for lots of omega 3 fat is good for the heart. A piece of salmon with a weight of 3 ounces has met 100 percent of your vitamin D
7. Spinach
Do not like milk? Spinach would be your favorite way to get calcium. One cup of cooked spinach contains nearly 25% of your daily calcium needs. Spinach enriched fiber, iron, and vitamin A.
8. Cereals
Cereals containing 25% vitamin D. This is the easiest way to cook fish than salmon or should sunbathing.
9. Tuna
Tuna or other fatty fish are good sources of vitamin D. Three ounces of canned tuna contains 154 IU, or about 39% of your daily dose of sunshine vitamin.
10. Green cabbage
Just like spinach, green leafy vegetables are rich in calcium. One cup of cooked collards contains 25% calcium to your daily needs. Mustard is easy to tuck in your food.
11. Orange juice
A glass of freshly squeezed orange juice has no calcium or vitamin D. Studies have shown that ascorbic acid in orange juice may help with absorption of calcium, so you're more likely to benefit from these beverages.
Vitamin D from foods, supplements and sun exposure are biologically inactive so it must undergo two hydroxylation processes in the body to activate it. The first process occurs in the liver and convert vitamin D into 25-hydroxyvitamin D [25 (OH) D], also known as calcidiol. Calcidiol most widely available in the body than other forms of vitamin D. The second process occurs mainly in the kidney and form the active substance 1,25-dihydroxyvitamin D [1,25 (OH) 2D], also known as calcitriol. This form of vitamin D which helps absorption of calcium.
