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Top 3 vitamin D sources in Bangladesh

We are considering availability all over the country around the year and affordability as well

We need 800 IU of vitamic D daily for adult person and 400IU for children
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Sunshine
Cholesterol is stored under our skin as fat. When our skin gets sunshine the stored Cholesterol under our skin turns into Vitamin D. In this way, we can easily get as much vitamin D as we need for free. But we must get the sunshine during noon, preferably from 10:00 AM to 02:00 PM. 15 minutes of sunshine 4-5 days a week is enough. We may get that easily by stopping avoiding sunshine when we are outside.
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Egg Yolk
One typical egg yolk contains only 37IU of vitamin D which is only 5% of our daily requirement of Vitamin D. In this way, you will have to eat 20 eggs per day which is not a good idea at all. So, no way, get the sunshine while you are outside. Don't hide from the sun because your skin will be darker.
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Beef/Mutton
One serving of beef contains 36IU of vitamin D only. So, actually there is no good source of vitamin D in our foods naturally. You have to rely on supplement if you are deficient on Vitamin D, after consulting a Doctor. On the other hand, if you are not deficient or you do not have any deficiency syndrome, you may get sunshine while you are outside. Just don't avoid it for heat or becoming dark.

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Nutritionist & Dietitian

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Dietitian Farzana Ahmed

Former Nutritionist & Dietitian
Labaid Specilized Hospital
Dhaka, Bangladesh
Presently Dietitan and Consultant
Milvik Health, Bangladesh

I am Dietitian & Nutrition Specialist Farzana Ahmed from Bangladesh & Former Nutrionist and Dietitan specialist at Labaid Specialized Hospital, Dhaka, Bangladesh

If you are overweight or underweight, suffering from any medical condition like diabetes or kidney disease and want to keep them under control, you may make an appointement with me on any day between 10:00am to 10:00pm and follow my dietary plan.

Patient says

Diet plan with chart