What is vitamin D? | vitamin D requirements and best foods for vitamin D

What is vitamin D?  | vitamin D requirements and best foods for vitamin D

Did you know that working out makes you produce more vitamin D than going to bed? When your body is in a state of constant active calcium release, it produces more vitamin D than when your body is at rest. This means as soon as you get out the door for the day, it’s time to make sure you’re getting enough vitamin D. An easy way to make sure is by eating a vitamin D-rich diet. Here is an overview of how to get enough vitamin d when you work out and what you can do about it once you find yourself in the gym.

What is vitamin D?

Vitamin D is a fat-soluble vitamin that is produced by the body when it gets too little sun exposure. It is also found in breastmilk, vegetables, fish and some over-the-counter (OTC) drugs. The body uses vitamin D to help with immunity, inflammation, and the uptake of calcium and other minerals. A vitamin D-rich diet is very important for people who are active, working in the sun, or are childbearing or nursing mothers.

What does a vitamin D-rich diet look like?

To get enough vitamin D, you will need to consume at least 2,000 IU of vitamin D daily. This can be obtained by eating 

  • Fish
  • Fish liver
  • Fortified dairy products
  • Eggs
and even certain plant-based products such as soybeans, kelp, and flaxseeds. You can also get enough vitamin D from the sun with a strong SPF sunscreen.

The basic requirements for vitamin D

Males: 1,000 IUs per day Females: 1,000 IUs per day Children: 800 IUs per day Lactating women: 600 IUs per day People with a good nutritional base can easily achieve enough vitamin D through food alone. However, people who are vitamin D-starved must get the vitamin from a diet that includes frequent exposure to the sun and sunscreen that contains vitamin D. It is also recommended that people take vitamin D supplements if they do not get enough sun exposure or if they are overweight or underactive.

The best foods for vitamin D

Most fruits and vegetables are rich in vitamin D. You can also get your daily dose of this nutrient from fortified soymilk, rice milk, fortified bread, and fish. A diet high in fruits and vegetables is a good way to go when it comes to getting enough vitamin D. Vegetables

  1. Spinach
  2. Kale
  3. Brussel sprouts
  4. Almonds 
  5. Avocados 
  6. Nuts 
  7. Margarine
  8. Broccoli 
  9. Asparagus 
  10. Potatoes
  11. Herbs
  12. Spinach
  13. Broccoli
  14. Mustard
  15. Mustard
  16. Lettuce 
  17. Bok choy
  18. Salad 
  19. Cabbage
  20. Mustard
  21. Bok choy
  22. Bok choy sprouts
  23. Bok choy leaves Fruits
  24. oranges - grapefruits
  25. kiwis - pineapples
  26. strawberries
  27. Pork rind
  28. Banana
  29. Papaya
  30. Kiwi
  31. Tomatoes
  32. Papaya
  33. Lettuce

How you can obtain your daily dose of vitamin D

There are a few different ways that you can get your vitamin D. The first is through the sun. The second is through food. The third is with a vitamin D-containing supplement. Sun exposure is the most helpful way to obtain vitamin D. It is estimated that you will get more benefit from the sun when it is between 1 and 3 degrees above the horizon. You also need to spend a few minutes on your skin before you go to sleep so that your body can produce more vitamin D.


Vitamin D is a fat-soluble vitamin that is produced by the body when it gets too little sun exposure and which is also found in some foods such as fish, eggs, and some plants. It helps your body absorb calcium, iron, and zinc as well as other important minerals. It is important to consume foods and beverages that contain vitamin D so that your body can generate enough of it to help with its many uses!

Azhar Habib

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