Vitamin D: Which Is More Optimal, The Sunshine or Food?

Our body needs vitamin D to strengthen bones and teeth and maintain the immune system. Based on the results of a study published in the Journal of Pharmacology & Pharmacotherapeutic, it is estimated that about 50% of people worldwide are deficient in vitamin D.

Sunshine vitamins

Vitamin D is called the "sunshine vitamin" because nearly 80% of the vitamin D the body needs comes from sunlight. Although it can be obtained from foods that have added vitamin D.

Vitamin D is of two types namely vitamin D2 which is obtained from food and vitamin D3 or commonly referred to as the vitamin of the sun.

The quality of vitamin D3 (calciferol) is said to be much better than vitamin D2 because vitamin D3 is more easily digested by the body and can remain in the bloodstream longer and is rated 87% stronger in increasing and maintaining vitamin D concentration in the blood.

Meanwhile, vitamin D2 (ergocalciferol) levels dropped dramatically after 14 days, on the contrary, calciferol levels peaked on day 14 and remained stable until 28 days after the first intake.

In short, vitamin D3 is more effective at helping the body absorb calcium minerals faster. Calciferol works well at maintaining bone density in older adults, reducing the risk of fractures.

Vitamin D3 is also reported to reduce the risk of cardiovascular disease, arthritis, depression, pancreatic cancer, breast cancer, and skin cancer.

When exposed to sunlight, the body will automatically make vitamin D by converting cholesterol in the skin into a substance called calcitriol, which is then passed to the liver and kidneys to produce the vitamin D3 that the body needs.

Sources of vitamin D from food

Although vitamin D from food is not as superior as from sunlight, the intake of vitamin D2 from food is still important, especially if most daily activities are performed indoors.

The following types of foods contain vitamin D:

Egg yolk

Eggs are an intake that contains several beneficial nutrients for the health of the body. Not only a source of high-quality protein, but eggs can also be a source of vitamin D, especially the yolk.

One egg yolk contains 37 SI of vitamin D, which corresponds to 5% of the daily requirement. However, the vitamin content could be 3-4 times higher if egg-producing chickens are out in the sun more often.

Mushrooms

Mushrooms are the only vegetable that produces vitamin D because mushrooms have a provitamin called ergosterol. This substance helps the mushrooms synthesize vitamin D2 when exposed to sunlight.

The ergosterol content is not found in mushrooms grown indoors.

Fatty fish

Fatty fish are foods rich in vitamin D, such as salmon, tuna, and sardines. The average salmon contains no less than 988 SI vitamin D in a 100-gram serving. Meanwhile, 100 grams of sardines contain about 177 SI, so its consumption can meet 22% of the daily vitamin D requirement.

Fish oil

High enough vitamin D is also found in cod liver oil, in addition to being rich in vitamin A and omega-3. In a one-teaspoon serving, the vitamin D content is estimated to reach 448 SI.

Beef liver

A 3.5-ounce serving of beef liver contains about 50 SI of vitamin D. Beef liver is a good source of vitamin D, even though the type in it is vitamin D3.

However, keep in mind that you should not consume it too much as beef liver is also high in cholesterol.

It does not matter getting vitamin D directly from the sun or through food, what is certain is that our bodies have to meet their vitamin D needs, ladies.

A balance of healthy diet and outdoor physical activity is enough to keep the body in a healthy condition, but take vitamin D supplements if necessary, ladies.