Vitamin D is a fat-soluble vitamin that is crucial for the maintenance of overall health. It plays a key role in calcium absorption, bone health, immune function, and cell growth and development.
Vitamin D is essential for calcium absorption, bone health, and immune function. It also plays a role in regulating mood and reducing inflammation in the body.
The recommended daily allowance (RDA) for vitamin D varies by age. For most adults the RDA is 600-800 International Units (IU) per day. However, individuals with specific health conditions or those at risk of deficiency may require higher doses, as determined by their healthcare provider.
Vitamin D plays a crucial role in maintaining strong and healthy bones by aiding in the absorption of calcium and phosphorus. It also supports the immune system, helps reduce inflammation, and may contribute to overall cardiovascular health. Additionally, vitamin D is linked to mood regulation and mental well-being.
Vitamin D deficiency can lead to a range of health risks, such as weakened and deformed bones, an increased risk of bone fractures, a weakened immune system, muscle weakness, and increased susceptibility to infections. It may also contribute to mood disorders, such as depression. Maintaining adequate vitamin D levels is essential for overall health and well-being.
Yes, Vitamin D can be harmful if consumed in excessive amounts. High levels of vitamin D can lead to symptoms such as nausea, vomiting, a buildup of calcium in the blood, as well as kidney damage. It's important to consult with a healthcare professional to determine the appropriate dosage of vitamin D for your individual needs.
Low levels of Vitamin D can lead to health issues such as weak bones, increased risk of fractures, muscle weakness, and a compromised immune system. It's important to consult with a healthcare professional to determine the best course of action to address low vitamin D levels, which may include supplementation.
Vegans can get their Vitamin D intake through fortified foods such as plant-based milk, fortified orange juice, fortified cereals, and fortified tofu. They can also rely on supplementation.
Eel
Type: Food
Fish dishes -> Fish
Vitamin D
25.60ug per 100 grams
Lamprey, smoked
Type: Food
Fish dishes -> Fish products
Vitamin D
25.60ug per 100 grams
Powan, smoked
Type: Food
Fish dishes -> Fish products
Vitamin D
22.08ug per 100 grams
Powan, warm smoked
Type: Food
Fish dishes -> Fish
Vitamin D
22.08ug per 100 grams
Herring, pickled, canned
Type: Food
Fish dishes -> Fish products
Vitamin D
20.54ug per 100 grams
European sprat
Type: Food
Fish dishes -> Fish
Vitamin D
20.30ug per 100 grams
Margarine 40%, average of industrial products
Type: Food
Fat and fat products -> Margarine and fat spread < 55%
Vitamin D
17.50ug per 100 grams
Margarine 60%, average of industrial products
Type: Food
Fat and fat products -> Margarine and fat spread >= 55%
Vitamin D
17.50ug per 100 grams
Baltic herring, boiled
Type: Dish
Fish dishes -> Fish
Vitamin D
17.45ug per 100 grams
Baltic herring, salted
Type: Food
Fish dishes -> Fish products
Vitamin D
17.00ug per 100 grams
Baltic herring, smoked
Type: Food
Fish dishes -> Fish products
Vitamin D
17.00ug per 100 grams
Baltic herring, pickled/salted, average
Type: Food
Fish dishes -> Fish products
Vitamin D
17.00ug per 100 grams
Perch, fried
Type: Dish
Fish dishes -> Fish
Vitamin D
16.82ug per 100 grams
Powan, fried
Type: Dish
Fish dishes -> Fish
Vitamin D
16.54ug per 100 grams
Powan, fried in butter
Type: Dish
Fish dishes -> Fish
Vitamin D
15.89ug per 100 grams
Baltic herring
Type: Food
Fish dishes -> Fish
Vitamin D
15.56ug per 100 grams
Baltic herring, fillet
Type: Food
Fish dishes -> Fish
Vitamin D
15.56ug per 100 grams
Funnel chanterelle, steamed
Type: Dish
Vegetable dishes -> Mushroom dishes
Vitamin D
15.56ug per 100 grams
Herring, salted
Type: Food
Fish dishes -> Fish products
Vitamin D
15.40ug per 100 grams
Herring, pickled/salted, average
Type: Food
Fish dishes -> Fish products
Vitamin D
15.40ug per 100 grams
Funnel chanterelle
Type: Food
Vegetable dishes -> Mushroom dishes
Vitamin D
15.40ug per 100 grams
Perch, fried in butter
Type: Dish
Fish dishes -> Fish
Vitamin D
15.35ug per 100 grams
Perch
Type: Food
Fish dishes -> Fish
Vitamin D
15.17ug per 100 grams
Powan, whitefish, pollan, lavaret
Type: Food
Fish dishes -> Fish
Vitamin D
14.91ug per 100 grams
Bream
Type: Food
Fish dishes -> Fish
Vitamin D
14.00ug per 100 grams
Bream, smoked
Type: Food
Fish dishes -> Fish products
Vitamin D
14.00ug per 100 grams
Egg yolk powder, for food industry
Type: Food
Egg dishes -> Egg
Vitamin D
13.77ug per 100 grams
Vendace, salted lake fish
Type: Food
Fish dishes -> Fish products
Vitamin D
13.00ug per 100 grams
Vendace, smoked lake fish
Type: Food
Fish dishes -> Fish products
Vitamin D
13.00ug per 100 grams
Salmon, salt-cured
Type: Food
Fish dishes -> Fish products
Vitamin D
12.50ug per 100 grams
Salmon/rainbow trout, boiled, without salt
Type: Dish
Fish dishes -> Fish
Vitamin D
10.21ug per 100 grams
Halibut, smoked
Type: Food
Fish dishes -> Fish products
Vitamin D
10.00ug per 100 grams
Roach
Type: Food
Fish dishes -> Fish
Vitamin D
10.00ug per 100 grams
Vendace, fried
Type: Dish
Fish dishes -> Fish
Vitamin D
9.87ug per 100 grams
Roe, average
Type: Food
Fish dishes -> Fish products
Vitamin D
9.51ug per 100 grams
Pangasius, fillet, oven-baked
Type: Dish
Fish dishes -> Fish
Vitamin D
9.41ug per 100 grams
Vendace, lake
Type: Food
Fish dishes -> Fish
Vitamin D
9.39ug per 100 grams
Salmon fillet, oven-baked
Type: Dish
Fish dishes -> Fish
Vitamin D
9.30ug per 100 grams
Rainbow trout, fried
Type: Dish
Fish dishes -> Fish
Vitamin D
9.25ug per 100 grams
Salmon, boiled, without salt
Type: Dish
Fish dishes -> Fish
Vitamin D
9.09ug per 100 grams
Rainbow trout fillet, oven-baked
Type: Dish
Fish dishes -> Fish
Vitamin D
9.08ug per 100 grams
Pangasius, fillet, fried
Type: Dish
Fish dishes -> Fish
Vitamin D
9.03ug per 100 grams
Roe, average, salted
Type: Food
Fish dishes -> Fish products
Vitamin D
9.03ug per 100 grams
Trout
Type: Food
Fish dishes -> Fish
Vitamin D
9.00ug per 100 grams
Salmon in oil, canned
Type: Food
Fish dishes -> Fish products
Vitamin D
8.90ug per 100 grams
Rainbow trout, boiled, without salt
Type: Dish
Fish dishes -> Fish
Vitamin D
8.88ug per 100 grams
Egg powder, for food industry
Type: Food
Egg dishes -> Egg
Vitamin D
8.80ug per 100 grams
Salmon fillet, fried
Type: Dish
Fish dishes -> Fish
Vitamin D
8.75ug per 100 grams
Salmon, warm smoked
Type: Food
Fish dishes -> Fish
Vitamin D
8.62ug per 100 grams
Caviar, dark roe of sturgeon
Type: Food
Fish dishes -> Fish products
Vitamin D
8.60ug per 100 grams
What you eat matters.