Vitamin D is a nutrient that our body needs, and we source it from food. It is also a hormone that our body makes. It is a vitamin that absorbs fat and is critical for our body. It retains and absorbs phosphorus and calcium, which are essential for our system. But sourcing vitamin D in today’s busy schedule can be pretty challenging. We don’t intake the necessary food that acts as a source of Vitamin D. It can also be dangerous to avoid Vitamin D intake. Many laboratories have studied that it reduces the risk of cancer, decreases inflammation, and controls infections. Some organs and tissues in our body are the receptors of Vitamin D that have a more significant role than increasing bone density. You may find numerous supplements for Vitamin D3, like gelatin tablets. But other than the side effects, gelatin also has an unpleasant taste. Therefore, we have written this blog focusing on sourcing Vitamin D3 without gelatin. While some people still rely on gelatin, it is preferable to get this vitamin from natural food.
Continue reading to know the best food sources you can incorporate in your daily schedule to intake Vitamin D3. But before that, you need to have a glimpse of what Vitamin D3 is.
What is Vitamin D3?
You can naturally source Vitamin D through food. But some people prefer to get the right amount of Vitamin D using supplements.
These supplements come in two forms: Vitamin D2 and Vitamin D3. Both of these forms occur in the presence of sunlight through UVB rays. This is why it is also called “the sunshine vitamin.” The difference between D2 and D3 is that the former occurs in fungi and plants, and the latter occurs in humans and animals. But all humans do not have an equal amount of D3 in their skin, and that is why they rely on supplements. But getting Vitamin D3 without gelatin and other supplements is possible too. We’ll know-how.
You can eat various foods that are naturally rich in Vitamin D3. The best foods include fish liver oils and fatty fish flesh. They have the most significant amount, while the food with smaller amounts includes cheese, beef liver, and egg yolks. If you want to get Vitamin D3 without gelatin, taking from these foods can help. Some other foods like mushrooms contain Vitamin D2 because they are exposed to a good amount of UVB rays. Many other supplements and foods are filled with Vitamin D like cereals and dairy products.
- Cod liver oil
- Orange juice
- Tuna fish
- Dairy and plant milk
- Beef liver
- Fortified cereals
The role of Vitamin D is vital in keeping you away from diseases. If you do not have a particular source, consume these foods daily to get the needed amount of Vitamin D3 without gelatin. You can also consult your dietician for the ideal diet.
Recommended dietary allowance for men and women above 19 years old is 600 IU, while for people more than 70 years, it is 800 IU every day. The tolerable upper intake level, which is the maximum daily intake of Vitamin D that cannot cause harmful effects, is 4000 IU for people above 9.