Foods rich in vitamin D

The main food sources of vitamin D are meats, fish and seafood, such as salmon, sardines and seafood, and foods such as eggs, milk, liver, cheeses and mushrooms. In addition to food, the main source of this vitamin is its production in the skin from the exposure of the sun's rays, and it is important to sunbathe daily for about 15 minutes.

 Vitamin D promotes calcium absorption in the intestine and is important for strengthening bones and teeth, as well as preventing diseases such as rickets, osteoporosis, cancer, heart problems, diabetes and hypertension. See other vitamin D functions .

Amount of vitamin D in food

Foods rich in vitamin D are especially of animal origin, and the table below shows the amount of this vitamin in every 100 g of food.

Foods rich in vitamin D	Portion	Amount of vitamin D	Energy
Cod liver oil	13.5 g	34 mcg	118 calories
Boiled Salmon	100 g	12.5 mcg	271.4 calories
Raw oysters	100 g	8 mcg	81 calories
Fresh herring	100 g	23.57 mcg	228.5 calories
Fortified Nest Milk	100 g	6.92 mcg	500 calories
Boiled egg	100 g	1.3 mcg	156 calories
Chicken liver	100 g	1.31 mcg	136.9 calories
Canned Sardines	100 g	7.5 mcg	296.4 calories

A healthy adult needs to consume an average of 15 mcg per day of Vitamin D while the elderly need 20 mcg / day.

When to take Vitamin D Supplement

Vitamin D supplements should be used when this vitamin's blood levels are below normal, it being necessary to take blood to have this evaluation.

The doctor or dietitian may then recommend the use of capsule or drops supplements, which should be taken according to medical advice. In general, vitamin D deficiency is a common problem, which can increase the risk of problems such as infertility, bone weakness, cancer and heart problems. See  How to take safely sun to produce vitamin D .