Fishes are highly rich in nutrients like omega 3 fatty acids and vitamin D. well, made from a range of different species of fish or in cases like salmon oil or cod liver oil comes from one type of fish, fish oil has been taken safely as a dietary supplement for many years because many fatty fishes and also those are used to make fish oils are rich in vitamin D. meanwhile, fish oil is also a good source of vitamin D.
Let’s talk about the vitamin D in fish oil, as we know that vitamin D is in a range of fatty fish including salmon, sardines, and tuna, fish oil is also highly rich in vitamin D. even 1 teaspoon serving of cod liver oil contains over 100% of your daily intakes. A same-sized serving of sardine oil contains less vitamin D per serving, only 4% of your daily recommended intake, but it is still significant. This is because consuming the daily recommended intake of vitamin D only through dietary means is difficult to do.
Furthermore, vitamin D intakes vary and depend on age as children ranging from 1 to 8, and older children, adolescents, and adults under the age of 70, the 600 IU of vitamin D are recommended each day. And more elder people over the age of 70 need to take the dosage of 800 IU as per suggested intakes. Infants should get 400 IU of vitamin D each day for a healthy body.
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And the low levels of vitamin D in your system can lead to poor absorption of calcium in your intestinal tract, meanwhile, poor or low intakes of vitamin D lead to lower down your blood levels, which can cause long-term poor bone health and development, adequate levels of vitamin D means your intestines will absorb up to 30-40% of dietary calcium. Without vitamin D, the absorption rate drops to 10% or 15%.
Well, the rich source of vitamin D is sunlight, this “sunshine vitamin” is produced by your body when your skin is exposed directly to sunlight. One should take the sunlight for 10 and 15 minutes of direct exposure three times a week will enable your body to generate sufficient amounts of vitamin D-3 for healthy calcium absorption. So, do not just depends on supplements to take vitamin D, one can directly take from sunlight, which is obviously helpful.