What Foods and Drinks Have Vitamin D?

All minerals are essential for humans. Vitamin is one of a type of minerals. There are many kinds of vitamins which include Vitamin A, B, C, D, E and K. Vitamin D is one of the most essential vitamins for human life. It is also a kind of secosteroid. Vitamin D is best known for the absorption of calcium and phosphate from the intestine. The amount of vitamin D required by the human body helps prevent many serious diseases which include cardiovascular diseases, bone softening, bone disorder, bone fracture, teeth loss, osteoporosis, asthma, rheumatoid arthritis, Crohn’s disease, type 1 diabetes, type 2 diabetes, high blood pressure, kidney disease, kidney failure, hyper tension and heart failure. Some new researches have shown that the vitamin D controls the growth of the cells of cancer therefore it is a cure for many type of cancers which include prostate, breast, colon and pancreas cancer. As vitamin D is helpful in many ways but it’s exceed amount can also cause severe kind of problems. Toxicity of vitamin D may lead to hypercalcemia, nausea, vomiting, weakness, polyuria, polydipsia and it can even cause death. The RDA recommended dietary allowance for almost all adults is 600 IU international units per day. Some times athletes use super doses of vitamin D which helps them enhance their stamina and energy. High dosage of vitamin D is also used for the treatment of many diseases like kidney, liver and heart diseases, but high doses should by taken on the advise of your doctors and physicians

Vitamin D can be obtained very easily from the nature. The biggest source of the vitamin D is the sun. The rays of sun contain a good amount of vitamin D present in them. Experts say that a human skin should be exposed for 12 to 18 minutes daily in sun to get an enough amount of vitamin D naturally. There are many more ways to get vitamin D. Food is also a good natural source to get vitamin D. Some foods and drinks have vitamin D include:


Mackerel                                                          75 g                                                                   84 IU

Tuna                                                                  75 g                                                                   680 IU

Black scrapper                                                 100 g                                                                 100 mcg

Pacific herring                                                 100 g                                                                 62 mcg

Trout                                                                 75 g                                                                   208 IU

Sardine                                                              75 g                                                                   364 IU

Salmon                                                              75 g                                                                   436 IU

Cheese hard                                                     50 g                                                                   362 mg

Yogurt                                                               190 ml                                                               296 mg

Ice cream                                                         125 ml                                                               113 mg

White beans                                                    190 g                                                                 122 mg

Shiro Kikurage dried                                       100 g                                                                 970 mcg

Duck meat                                                        100 g                                                                 35 mcg

Cow meat                                                        100 g                                                                 10 mcg

Sheep meat                                                      100 g                                                                 9.3 mcg

Some drinks which contain vitamin D are:

Milk                                                                   250 ml                                                               104 IU

Fortified orange juice                                    250 ml                                                               107 IU

Fortified soy beverage                                  240 ml                                                               167 IU

Vitamin D is also found in the form of medicines and supplements. There are many other foods and drinks which have vitamin D but the best is to get it from the sun and avoid medicines and supplement unless recommended by the doctor.

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