According to a study published in the journal Food Chemistry, foods rich in cocoa, like cocoa butter, cocoa beans, cocoa powder, dark chocolates, may improve your vitamin D intake. Vitamin D comes in two types- vitamin D2 and D3.
Among the chocolates, dark chocolate had the highest vitamin D2 content (ranging from 1.90 to 5.48 µg/100 g), white chocolate had the lowest vitamin D2 content (ranging from 0.19 to 1.91 µg/100 g), and chocolate nut spreads had a comparatively low vitamin D2 content, with an average of 0.15 µg/100 g.
Dark chocolate -- A rich and tasty source of Vitamin D. A new study published in the journal Food Chemistry has identified a new unknown source of vitamin D2 -- cocoa and foods containing cocoa. According to the researchers, the cocoa butter and dark chocolate contain the highest amount of vitamin D2.
With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food.
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. Obesity: A body mass index greater than 30 is associated with lower vitamin D levels.
Milk is a natural source of calcium and vitamin D; these nutrients have a synergic interaction in the human body [61].
Fortified Milk Offers a Double Whammy: Vitamin D and Calcium
Fortified plant-based milks, such as soy and almond, can provide similar amounts of vitamin D. Enjoy a cold 8 oz glass of your preferred fortified milk straight, blend it into a smoothie, or use it to whip up your choice of coffee drink.
Chocolate contains significant quantities of minerals such as magnesium, copper and manganese. It also contains vitamins such as vitamin B2 and B6.
Unfortunately, no fruits are high in vitamin D, and fortified orange juice is currently the only fruit product commonly sold with vitamin D.
Yogurt is a good source of probiotics, calcium, and proteins, but its content of vitamin D is low.
Greek-style yogurt that's been fortified boasts 60 IU per five ounces.
Research also demonstrated that the higher the level of caffeine, the more it interfered with vitamin D absorption. The study suggested that caffeine did this by reducing the expression of vitamin D receptors on osteoblasts in the body – the cells responsible for producing bone.
Dean. "Adequate levels of magnesium in the body are essential for the absorption and metabolism not only of vitamin D but of calcium as well," Dean states. "Magnesium converts vitamin D into its active form so that it can help calcium absorption.
Vitamin D can be taken at any time of the day. However, many people prefer to take it in the morning to reduce the potential risk of sleep disturbances.
How Can I Test for Vitamin D Deficiency? To check for a deficiency, a simple blood test will do the trick. Talk to your doctor about getting the test scheduled with your lab. “The most accurate way to measure how much vitamin D is in your body is the 25-hydroxy vitamin D blood test.
Vitamin D3 supplements are thought to raise vitamin D levels in the bloodstream in around 24 hours. However, it takes up to 7 days for this to be converted into the active form of vitamin D – which is what a blood test will pick up.
Today, 25(OH)D less than 12 ng/mL is considered evidence of severe vitamin D deficiency.
4. Oatmeal. Just like most of the whole grains, oatmeal is also an excellent source of vitamin D. Other than that, oats are brimming with essential minerals and vitamins and complex carbs, which are required by our body to stay healthy and in shape.
Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight, several times per week. People with darker skin may need a little more than this.
Many fruits and vegetables contain a special type of vitamin D known as ergocalciferol, or vitamin D2. The highest value of vitamin D2 is found in the trendy, yet incredibly tasty avocado.