Thats about twice as much as you need normally, daily. – Since our ancestors to move away from the equator, less sun was available particularly during winter. So food became an essential secondary source of D vitamin, tiding them over the colder months. Vegetable Sources of vitamin – D vitamin sources can be either animal or vegetable. Vegetable resources are mainly – algae – mushrooms. Wild mushrooms may produce quite substantial quantities of vitamin D2 if they’ve been exposed to sunlight. Mushrooms are grown indoors rather than subjected to UVB light. Consequently they contain no D vitamin. Regardless, it’s worth understanding that if you irradiate cultivated mushrooms which you buy at a shop, by placing them in strong sunshine for half a hour or so, you can produce about 1500 IU of vitamin D2 per mid-sized punnet.
So this kind of D vitamin can occur naturally in our diet. We might use it, but isn’t the perfect type for us. Our bodies are optimised for vitamin D3, the type our skin produces. But getting all of your D vitamin as vegetable sourced vitamin D2 will be much, a lot better than getting no D vitamin at all. D vitamin From Fortified Foods – Many people who live in first world nations get some D vitamin from foods that are fortified, including – Food – Serving – D vitamin-IU’s – Milk – Cup – D 100 – D – Margerine – Tbs – 60 – Many Orange Juices – Cup – 100 – Many Breakfast Cereals – 3 ounce – Small quantity – This really is not nearly enough to avoid D vitamin deficiency.
These are average values. Another concern is that a few fortification programs utilize vitamin D2 rather than vitamin D3. – Animal Resources of Vitamin D3 – Meals – Serving – D vitamin-IU’s – Salmon – 3 ounce – 180 – 500 – Mackerel – 3 ounce – 80 – 290 – Sardines – 3 ounce – 80 – 400 – Tuna – 3 ounce – 50 – 600 – Herring – 3 ounce – 170 – Egg Yolks – 1 Yolk – 25 – Liver – 3 oz – 13 – berry – 1 cup – 12 – Cheese – 1 oz – 12 – Cod Liver Oil – 1 tsp – 500 – This really table shows average values.
Actual values can differ widely, naturally. Animals use D vitamin just as we do, and we may obtain it from them, in the shape of vitamin D3. As you see, it’s possible to get significant quantities of nutrient D3 in our diet, but only if we eat a lot of fish! – dependant upon where our fish is caught, so much fish might not be good for us, due to the pollution of our oceans. And please do not ask me how fish convert the nutrient D2 from the algae they eat in vitamin D3.