Vitamin D and Diet: Where is Vitamin D Found?

Vitamin D, an essential vitamin, plays a significant role in our daily lives. Most of us are delighted by the largest source of vitamin D, the sun. Besides the warmth on your skin and the happiness-inducing chemicals your body produces, it is also busy manufacturing this sunshine vitamin. However, there are also foods that contribute to your vitamin D levels. Is the sun not shining? Discover in this blog how you can still get your daily dose of vitamin D without too much effort.  

The Importance of Sufficient Vitamin D 

Vitamin D is a crucial vitamin for our body, including our bones. Vitamin D enhances the absorption of calcium into the bones, thus maintaining strong bones. In addition to strong bones, vitamin D is also vital for strong teeth. But, there's more! 

The vitamin also aids in the cell division process and plays a role in tissue growth and development, which occurs continuously in our body. It is beneficial for the muscles and helps maintain flexible muscles. Another vital role of vitamin D is in our immune system. The vitamin supports the natural immune system of our body cells, thus aiding the immune system. Want to know more? Read all about vitamin D here.

Vitamin D and the Sun 

You are probably aware that sunlight is the main source of vitamin D. When your skin is exposed to sunlight, your body produces vitamin D itself. This is one of the most natural and efficient ways to obtain sufficient vitamin D.  

How much sun do you need? 
The amount of sun you need depends on various factors such as your skin type, the time of year, and where you live. Generally, it is recommended to get about 15-30 minutes of sunlight on your hands, face, and arms daily, without sunscreen, to produce enough vitamin D​​.  

On average, a fair-skinned person can produce about 10,000 to 20,000 IU (International Units) of vitamin D after 15-30 minutes of sun exposure on a sunny day​​. That is 250 to 500 mcg of vitamin D. For people with darker skin, this may take longer, as the higher amount of melanin in the skin slows down the production of vitamin D.

Of course, it is also important to sunbathe in moderation and avoid excessive exposure. Do you live in an area with little sunlight? Then it can be challenging, especially in the winter months, to get enough vitamin D from the sun. In that case, it is even more crucial to watch your diet and consider a supplement​​. For instance, vitamin D in autumn can be a welcome addition.  

The Best Sources of Vitamin D 

We produce vitamin D ourselves when we expose our skin to the sun, and this remains the best source of vitamin D. But, of course, the sun does not always shine. Fortunately, there are also foods that contain some vitamin D.  

Foods with Vitamin D 

Vitamin D is mainly found in fatty foods. This makes sense, as vitamin D is a fat-soluble vitamin and needs fat to be properly absorbed. Nature has thought of this! Which foods are high in vitamin D? We have listed the best sources for you: 

• Fatty fish such as salmon, mackerel, anchovies, and sardines are sources of vitamin D. Below is an estimate of the amount of vitamin D per 100 grams per fish. 

• • Sardines: 3.3 mcg per 100 grams.
  • Anchovies: 11 mcg per 100 grams.
  • Salmon: 4.6 mcg of vitamin D per 100 grams. 
  • Mackerel: 8.2 mcg per 100 grams. 
  • Tuna: 2.1 mcg per 100 grams. 
• Cod liver oil is another rich source of vitamin D. It may not be the tastiest, but a tablespoon provides a whopping 250 mcg of vitamin D. 
• Egg yolks also contain vitamin D, albeit in smaller amounts. Two egg yolks provide about 4.35 mcg of vitamin D. Eggs are also a good source of protein and other essential nutrients.
• Vitamin D-fortified foods such as margarine and baking and frying products.
• Mushrooms like shiitake, portobello, and champignon, provided they have been exposed to a UV lamp or the sun for at least half an hour.

How Much Vitamin D Do You Need Per Day? 

What is the recommended daily amount of vitamin D? This depends on your age, gender, and health status. Here are the general recommendations: 

• Babies up to 1 year: 10 micrograms (400 IU). Want to know more? Read this blog about vitamin D and K for babies.
• Children aged 1 to 18 years: 10 micrograms (400 IU)
• Adults up to 70 years: 10 micrograms (400 IU)
• Adults over 70 years: 20 micrograms (800 IU)
• Pregnant and breastfeeding women: 10 micrograms (400 IU) 

During the winter months or for people who spend little time outdoors, it may be necessary to take a vitamin D supplement to meet these recommendations.  

Good to Know 

Vitamin D is thus important for your health. Ensure you get enough by exposing your skin in moderation. In addition to this (and during less sunny times), you can also obtain vitamin D through your diet.  

Our tip: try to eat a portion of fatty fish 1 – 2 times a week. This way, you get some vitamin D as well as omega-3 fatty acids. And when the sun is shining? Enjoy it! 

Sources 

1. Gorter, E. A., Hamdy, N. A., Appelman-Dijkstra, N. M., & Schipper, I. B. (2014). The role of vitamin D in human fracture healing: a systematic review of the literature. Bone, 64, 288-297.
2. Dawson-Hughes, B. (2017). Vitamin D and muscle function. The Journal of steroid biochemistry and molecular biology, 173, 313-316. 
3. Aranow, C. (2011). Vitamin D and the immune system. Journal of investigative medicine, 59(6), 881-886.
4. Gilchrest, B. A. (2008). Sun exposure and vitamin D sufficiency. The American journal of clinical nutrition, 88(2), 570S-577S.
5. Libon, F., Cavalier, E., & Nikkels, A. F. (2013). Skin color is relevant to vitamin D synthesis. Dermatology, 227(3), 250-254.
6. Rijksinstituut voor Volksgezondheid en Milieu. (n.d.). Dutch Food Composition Database (NEVO). Retrieved on 19 July 2024, from https://nevo-online.rivm.nl/
7. Health Council of the Netherlands. (2012, 26 September). Evaluation of dietary standards for vitamin D. https://www.gezondheidsraad.nl/documenten/adviezen/2012/09/26/evaluatie-van-de-voedingsnormen-voor-vitamine-d