But you won't find that essential vitamin in avocados. However, when it comes to fat-soluble nutrients, such as vitamin D, avocados play an important role. They help your body absorb nutrients like vitamin D.
How much vitamin D is there in avocado? According to the United States Department of Agriculture (USDA) National Nutrient Database, 100 grams of avocado contains only about 0.64 micrograms of vitamin D.
Taking it with a fruit, tea, coffee, or in-between meals won't let the absorption happen,” she says. “For better absorption of vitamin D, you must include vitamin K, magnesium, and zinc in your diet. They speed up the absorption procedure and reduce your likelihood of being vitamin D deficient,” she suggests.
Therefore, conditions that affect the gut and digestion, like celiac disease, chronic pancreatitis, Crohn's disease, and cystic fibrosis, can reduce vitamin D absorption.
1. Get sunlight exposure. This is a certain method of raising vitamin D levels! Lokeshappa says, “While many foods also contain vitamin D, exposure to sunlight is the best and most natural way to swiftly raise your vitamin D levels.
The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver. Certain mushrooms contain some vitamin D2; in addition some commercially sold mushrooms contain higher amounts of D2 due to intentionally being exposed to high amounts of ultraviolet light.
Without magnesium present, Vitamin D is stored in the body and not used. The body depends on magnesium to convert Vitamin D into its active form within the body. Magnesium also helps Vitamin D bind to its target proteins, as well as helping the liver and the kidneys to metabolize Vitamin D.
The most common cause is lack of exposure to sunlight, usually when the diet is deficient in vitamin D, but certain disorders can also cause the deficiency.
Vitamin D (from food, sunshine and supplements) changes to calcidiol in the liver, which is measured from blood to check the level of vitamin D. The half-life of calcidiol of D3 (we get from supplements and e.g. fish) is 15–30 days. Half-life is the period during which vitamin D stores decrease by half.
Both vitamins D2 and D3 effectively raise blood levels of vitamin D. Still, research shows that vitamin D3 is more easily absorbed and is better at maintaining healthy levels of vitamin D than D2.
Taking vitamin D with the largest meal improves absorption and results in higher serum levels of 25-hydroxyvitamin D.
Banana and Vitamin D – A Good Pair
Although Vitamin D is not naturally present in bananas, surprisingly you can get vitamin D by eating bananas, and that is because of the presence of Magnesium. But how? Getting the recommended amount of magnesium is essential to get the optimal benefits of vitamin D.
Medical conditions that can cause vitamin D deficiency include: Cystic fibrosis, Crohn's disease and celiac disease: These conditions can prevent your intestines from adequately absorbing enough vitamin D through supplements, especially if the condition is untreated.
- A new study suggests that individuals have variable responsiveness to UV radiation, which causes some to have low vitamin D status despite abundant sun exposure, according to Neil Binkley, M.D., University of Wisconsin Osteoporosis Clinical Center and the Osteoporosis Clinical Research Program, Madison, Wis., and ...
Magnesium assists in the activation of vitamin D, which helps regulate calcium and phosphate homeostasis to influence the growth and maintenance of bones. All of the enzymes that metabolize vitamin D seem to require magnesium, which acts as a cofactor in the enzymatic reactions in the liver and kidneys.
Magnesium Glycinate is Required in The Organism for:
Releasing energy in the muscles. Regulating heartbeats and body temperature. The metabolism of calcium, phosphorus, potassium, zinc and sodium. Better uptake of Vitamin C, D and E, and better absorption of B-group vitamins.
A general rule of thumb is to take at least 100mg of magnesium per 1,000 IU of vitamin D3.
Do Eggs Have Vitamin D? A serving of two eggs contains 8.2µg of vitamin D which is 82% of the recommended dietary intake. Eggs are one of the highest food sources of vitamin D.
Almonds. Although they are known to have a high content of other nutrients, almonds are also a good source of vitamin D. If you do not want to eat almonds plain, almond milk is a great alternative to your required dose of vitamin D.
Mushrooms are the number one vegetable source for vitamin D. In fact, discounting fortified plant foods (like soy milk), mushrooms are really the only way to get your vitamin D from plants.