How To Boost Vitamin D Through Essential Food Products

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As doctors and health specialists have identified several medical conditions pertaining to food and nutrition, it has become extremely crucial to consume nutrients in a balanced form. Recently, experts have discovered that almost three-quarters of teens and adults suffer from Vitamin D deficiency.

Vitamin D is commonly known as the ‘Sunshine Vitamin’ as modest exposure to sunlight is enough for most people to produce their own vitamin D. This vitamin is responsible for regulating over 200 genes and is essential for growth and development.

It is generally recommended to get at least 5-10 minutes of sunlight exposure either for arms legs, and face. However, this varies from person to person. Usually, around 50-90% of Vitamin D can be obtained from sunlight exposure, while the rest can be gained from dietary food products.

Importance of Vitamin D

Vitamin D is extremely important as it helps in calcium absorption and in the optimisation of bone health. This deficiency can lead to osteomalacia, commonly known as soft bones in adults and rickets in infants. Among older adults, the chances of this deficiency can lead to an increased risk of falls and fractures. Additionally, vitamin D is regarded as a crucial nutrient for maintaining a healthy immune system, healthy bones, muscles, skin, and hair.

People at risk of Vitamin D deficiency

There are several reasons that could lead to Vitamin D deficiency. Some of them include:

·         Having a dark coloured skin

·         People who spend most of their time indoors

·         Obese or overweight individuals

·         Consuming foods that are predominantly low in fats

Recommended dietary allowance

Health experts recommend adults to have 600 international units/day, whereas, people who are above 70 years should consume 800 international units/day. This could include consuming food sources like egg yolk, liver, fortified milk, fatty fish, and cheese to name a few.

The table shown below highlight a variety of food products that are rich in Vitamin D.


Vitamin D content (International unit/serving)

Liver oil (1 tablespoon)


Cooked salmon (850 grams)


Cooked mackerel (850 grams)


Canned tuna in water (850 grams)


Non fat fortified milk (1 cup)


Beef liver (100 grams)


1 whole egg



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