{"id":7731,"date":"2022-01-07T15:15:40","date_gmt":"2022-01-07T12:15:40","guid":{"rendered":"https:\/\/qualiss.com.tr\/?p=7731"},"modified":"2026-04-05T19:50:44","modified_gmt":"2026-04-05T16:50:44","slug":"foods-that-has-vitamin-d","status":"publish","type":"post","link":"https:\/\/qualiss.com.tr\/en\/foods-that-has-vitamin-d\/","title":{"rendered":"WHAT ARE THE FOODS THAT CONTAIN VITAMIN D?"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<div style=\"max-width: 800px;margin: 0 auto;font-size: 17px;line-height: 1.7\">\n<div style=\"max-width:800px;margin:0 auto;font-size:17px;line-height:1.7\">\n<h2>D Vitamini \u0130\u00e7eren Besinler Nelerdir? Kapsaml\u0131 Rehber<\/h2>\n<p><strong>D vitamini hangi besinlerde bulunur ve meyvelerde D vitamini var m\u0131d\u0131r?<\/strong> D vitamini ihtiyac\u0131n\u0131n yakla\u015f\u0131k %80&#8217;i do\u011frudan g\u00fcne\u015f \u0131\u015f\u0131nlar\u0131 (UVB) arac\u0131l\u0131\u011f\u0131yla ciltte sentezlenirken, geri kalan k\u0131sm\u0131 somon ve uskumru gibi ya\u011fl\u0131 bal\u0131klar ile yumurta sar\u0131s\u0131ndan kar\u015f\u0131lan\u0131r. <strong>Sebze ve meyvelerde do\u011frudan D vitamini bulunmaz.<\/strong> Bu nedenle g\u00fcnl\u00fck ihtiyac\u0131n kar\u015f\u0131lanamad\u0131\u011f\u0131 durumlarda, normal kemik fonksiyonlar\u0131n\u0131 ve ba\u011f\u0131\u015f\u0131kl\u0131k sistemini desteklemek amac\u0131yla y\u00fcksek emilimli D3 vitamini takviyelerinin kullan\u0131m\u0131 uzmanlar taraf\u0131ndan \u00f6nerilmektedir.<\/p>\n<h3>1. D Vitamini Nedir ve V\u00fccutta Ne \u0130\u015fe Yarar?<\/h3>\n<p>D vitamini asl\u0131nda bir hormon \u00f6nc\u00fcs\u00fcd\u00fcr (prohormon). V\u00fccutta aktif hale geldikten sonra 200&#8217;den fazla geni d\u00fczenler. Bilimsel olarak onaylanm\u0131\u015f ba\u015fl\u0131ca fonksiyonlar\u0131 \u015funlard\u0131r:<\/p>\n<ul>\n<li><strong>Kemik ve di\u015f sa\u011fl\u0131\u011f\u0131:<\/strong> Kalsiyum ve fosforun ba\u011f\u0131rsaklardan normal emilimine katk\u0131da bulunur, b\u00f6ylece kemik mineralizasyonunu destekler.<\/li>\n<li><strong>Ba\u011f\u0131\u015f\u0131kl\u0131k sistemi:<\/strong> Ba\u011f\u0131\u015f\u0131kl\u0131k sisteminin normal fonksiyonuna katk\u0131da bulunur.<\/li>\n<li><strong>Kas fonksiyonu:<\/strong> Normal kas fonksiyonunun korunmas\u0131na katk\u0131da bulunur.<\/li>\n<li><strong>H\u00fccre b\u00f6l\u00fcnmesi:<\/strong> Normal h\u00fccre b\u00f6l\u00fcnmesinde g\u00f6rev al\u0131r.<\/li>\n<\/ul>\n<h3>2. D Vitamini A\u00e7\u0131s\u0131ndan Zengin Besinler<\/h3>\n<p>Do\u011fal besinlerden D vitamini almak m\u00fcmk\u00fcnd\u00fcr ancak kaynaklar olduk\u00e7a s\u0131n\u0131rl\u0131d\u0131r:<\/p>\n<p><strong>Hayvansal Kaynaklar (D3 &#8211; Kolekalsiferol):<\/strong><\/p>\n<ul>\n<li><strong>Ya\u011fl\u0131 bal\u0131klar:<\/strong> Somon (porsiyon ba\u015f\u0131na ~600-1000 IU), ton bal\u0131\u011f\u0131 (~230 IU), uskumru (~360 IU). En zengin do\u011fal D vitamini kaynaklar\u0131d\u0131r.<\/li>\n<li><strong>Morina karaci\u011feri ya\u011f\u0131:<\/strong> Tek ka\u015f\u0131kta ~1360 IU ile en yo\u011fun kaynak.<\/li>\n<li><strong>Yumurta sar\u0131s\u0131:<\/strong> Porsiyon ba\u015f\u0131na ~37-44 IU. Serbest gezen tavuk yumurtalar\u0131nda bu oran 3-4 kat daha y\u00fcksek olabilir.<\/li>\n<li><strong>S\u0131\u011f\u0131r karaci\u011feri:<\/strong> Az miktarda D3 vitamini i\u00e7erir.<\/li>\n<\/ul>\n<p><strong>Bitkisel Kaynaklar (D2 &#8211; Ergokalsiferol):<\/strong><\/p>\n<ul>\n<li><strong>Mantarlar:<\/strong> UV \u0131\u015f\u0131\u011f\u0131na maruz b\u0131rak\u0131lan mantarlar D2 vitamini sentezleyebilir. Ancak D2&#8217;nin v\u00fccuttaki biyoyararlan\u0131m\u0131 D3&#8217;e k\u0131yasla daha d\u00fc\u015f\u00fckt\u00fcr.<\/li>\n<li><strong>G\u00fc\u00e7lendirilmi\u015f g\u0131dalar:<\/strong> Baz\u0131 bitkisel s\u00fct alternatifleri (badem s\u00fct\u00fc, soya s\u00fct\u00fc), portakal suyu ve kahvalt\u0131l\u0131k gevrekler D vitamini ile zenginle\u015ftirilebilir.<\/li>\n<\/ul>\n<h3>3. D Vitamini Meyve ve Sebzelerde Bulunur mu?<\/h3>\n<p>Bu soru Google&#8217;da en \u00e7ok aranan D vitamini sorular\u0131ndan biridir. <strong>K\u0131sa cevap: Hay\u0131r.<\/strong> Meyve ve sebzeler do\u011fal olarak anlaml\u0131 miktarda D vitamini i\u00e7ermez. Ulusal Sa\u011fl\u0131k Enstit\u00fcs\u00fc (NIH) verilerine g\u00f6re brokoli, havu\u00e7, elma ve muz gibi besinlerde yaln\u0131zca eser miktarda D vitamini bulunabilir ancak bu miktarlar g\u00fcnl\u00fck ihtiyac\u0131 kar\u015f\u0131lamaktan \u00e7ok uzakt\u0131r [1].<\/p>\n<p>Bu nedenle \u00f6zellikle g\u00fcne\u015f maruziyeti d\u00fc\u015f\u00fck olan bireylerin, D vitamini ihtiya\u00e7lar\u0131n\u0131 besin takviyeleri ile desteklemeleri \u00f6nerilmektedir.<\/p>\n<div style=\"text-align:center;margin:30px 0\"><img decoding=\"async\" src=\"https:\/\/qualiss.com.tr\/wp-content\/uploads\/2022\/01\/d-vitamini-kaynaklari-emilim-infografik.avif\" alt=\"D vitamini kaynaklar\u0131 g\u00fcne\u015f bal\u0131k yumurta infografik\" style=\"max-width:100%;height:auto;border-radius:8px\" title=\"\"><\/div>\n<h3>4. D3 m\u00fc Yoksa D2 mi Kullan\u0131lmal\u0131?<\/h3>\n<p>D vitamini iki formda bulunur:<\/p>\n<ul>\n<li><strong>D3 (Kolekalsiferol):<\/strong> Hayvansal kaynakl\u0131. V\u00fccutta daha etkili \u015fekilde kullan\u0131l\u0131r ve kan seviyelerini daha uzun s\u00fcre y\u00fcksek tutar. Takviyelerde tercih edilen form budur.<\/li>\n<li><strong>D2 (Ergokalsiferol):<\/strong> Bitkisel kaynakl\u0131 (mantarlar). Biyoyararlan\u0131m\u0131 D3&#8217;e g\u00f6re daha d\u00fc\u015f\u00fckt\u00fcr.<\/li>\n<\/ul>\n<p>Klinik \u00e7al\u0131\u015fmalar, D3 formunun kan 25(OH)D seviyelerini D2&#8217;ye k\u0131yasla daha etkili \u015fekilde art\u0131rd\u0131\u011f\u0131n\u0131 g\u00f6stermektedir [2]. Bu nedenle takviye se\u00e7iminde D3 formu tercih edilmelidir.<\/p>\n<h3>5. D Vitamini Eksikli\u011fi Belirtileri<\/h3>\n<p>D vitamini eksikli\u011fi genellikle sinsi ilerler ve uzun s\u00fcre belirti vermeyebilir. Yayg\u0131n belirtiler \u015funlard\u0131r:<\/p>\n<ul>\n<li>S\u00fcrekli yorgunluk ve halsizlik<\/li>\n<li>Kas a\u011fr\u0131lar\u0131 ve g\u00fc\u00e7s\u00fczl\u00fc\u011f\u00fc<\/li>\n<li>S\u0131k hastalanma e\u011filimi<\/li>\n<li>Kemik a\u011fr\u0131lar\u0131<\/li>\n<li>Ruh hali de\u011fi\u015fimleri ve d\u00fc\u015f\u00fck motivasyon<\/li>\n<\/ul>\n<p>Eksiklik \u015f\u00fcphesinde 25(OH)D kan testi ile serum d\u00fczeyi \u00f6l\u00e7\u00fclmelidir. 20 ng\/mL alt\u0131 eksiklik, 20-29 ng\/mL aras\u0131 yetersizlik olarak de\u011ferlendirilir.<\/p>\n<h3>6. D Vitamini Nas\u0131l Kullan\u0131lmal\u0131? (Emilim Rehberi)<\/h3>\n<p>D vitamini ya\u011fda \u00e7\u00f6z\u00fcnen bir vitamin oldu\u011fu i\u00e7in emilimi do\u011frudan diyetteki ya\u011f i\u00e7eri\u011fine ba\u011fl\u0131d\u0131r:<\/p>\n<ul>\n<li><strong>Tok karn\u0131na al\u0131n:<\/strong> Zeytinya\u011f\u0131, avokado veya yumurta gibi sa\u011fl\u0131kl\u0131 ya\u011f kaynaklar\u0131 i\u00e7eren bir \u00f6\u011f\u00fcnle birlikte al\u0131nd\u0131\u011f\u0131nda emilimi en y\u00fcksek seviyeye ula\u015f\u0131r.<\/li>\n<li><strong>A\u00e7 karn\u0131na almay\u0131n:<\/strong> Su ile a\u00e7 karn\u0131na i\u00e7ilen D vitamininin emilim oran\u0131 ciddi \u015fekilde d\u00fc\u015fer.<\/li>\n<li><strong>K2 vitamini ile kombinasyon:<\/strong> D3 ve K2 birlikte al\u0131nd\u0131\u011f\u0131nda kalsiyumun kemiklere y\u00f6nlendirilmesinde sinerji yarat\u0131r.<\/li>\n<\/ul>\n<h3>7. Kimler \u0130\u00e7in D Vitamini Takviyesi \u00d6zellikle \u00d6nemlidir?<\/h3>\n<ul>\n<li><strong>Kapal\u0131 ortamda \u00e7al\u0131\u015fanlar:<\/strong> Ofiste g\u00fcn boyu g\u00fcne\u015f g\u00f6rmeyen profesyoneller.<\/li>\n<li><strong>Kuzey enlemlerde ya\u015fayanlar:<\/strong> K\u0131\u015f aylar\u0131nda UVB \u0131\u015f\u0131nlar\u0131n\u0131n yetersiz oldu\u011fu b\u00f6lgelerde ya\u015fayan bireyler.<\/li>\n<li><strong>Koyu tenli bireyler:<\/strong> Melanin pigmenti D vitamini sentezini yava\u015flat\u0131r.<\/li>\n<li><strong>60 ya\u015f \u00fczeri bireyler:<\/strong> Ya\u015fla birlikte cildin D vitamini \u00fcretim kapasitesi azal\u0131r.<\/li>\n<li><strong>Hamileler ve emziren anneler:<\/strong> Hem anne hem bebek i\u00e7in D vitamini deste\u011fi \u00f6nerilir.<\/li>\n<\/ul>\n<h3>8. S\u0131k Sorulan Sorular<\/h3>\n<p><strong>D vitamini a\u00e7 m\u0131 tok mu kullan\u0131l\u0131r?<\/strong><br \/>Kesinlikle tok karn\u0131na ve ya\u011fl\u0131 bir \u00f6\u011f\u00fcnle birlikte al\u0131nmal\u0131d\u0131r. Ya\u011fda \u00e7\u00f6z\u00fcnen yap\u0131s\u0131 nedeniyle a\u00e7 karn\u0131na emilimi \u00e7ok d\u00fc\u015f\u00fckt\u00fcr.<\/p>\n<p><strong>G\u00fcnde ne kadar D vitamini al\u0131nmal\u0131d\u0131r?<\/strong><br \/>Yeti\u015fkinler i\u00e7in genel \u00f6neri g\u00fcnl\u00fck 600-2000 IU aras\u0131d\u0131r. Eksiklik durumlar\u0131nda hekim g\u00f6zetiminde daha y\u00fcksek dozlar uygulanabilir.<\/p>\n<p><strong>D vitamini fazlas\u0131 zararl\u0131 m\u0131?<\/strong><br \/>A\u015f\u0131r\u0131 doz D vitamini (uzun s\u00fcre g\u00fcnl\u00fck 10.000 IU \u00fczeri) hiperkalsemiye neden olabilir. Takviye kullan\u0131m\u0131nda \u00f6nerilen dozlara uyulmal\u0131d\u0131r.<\/p>\n<p><strong>G\u00fcne\u015ften D vitamini almak i\u00e7in ne kadar s\u00fcre g\u00fcne\u015flenmek gerekir?<\/strong><br \/>A\u00e7\u0131k tenli bireylerde g\u00fcnde 10-15 dakika kollar ve bacaklar a\u00e7\u0131k \u015fekilde g\u00fcne\u015flenme genellikle yeterlidir. Koruyucu krem (SPF 30+) D vitamini sentezini %95-99 oran\u0131nda azalt\u0131r.<\/p>\n<div style=\"border-radius:12px;border:2px solid #ffb300;background-color:#fffdf5;padding:30px;margin:40px 0;text-align:center\">\n<h3 style=\"text-align:center;margin-bottom:15px;color:#333\">D Vitamini Deste\u011fi i\u00e7in Qualiss Q More<\/h3>\n<p style=\"text-align:center;margin-bottom:20px;font-size:16px\">G\u00fcne\u015f maruziyetiniz yetersiz kald\u0131\u011f\u0131nda, D3 vitamini ihtiyac\u0131n\u0131z\u0131 y\u00fcksek emilimli ve saf form\u00fclasyonla kar\u015f\u0131lay\u0131n. C Vitamini, D Vitamini, \u00c7inko, Selenyum ve Propolis i\u00e7eren <strong>Qualiss\u00ae Q More<\/strong> sizin i\u00e7in geli\u015ftirildi.<\/p>\n<p><a href=\"https:\/\/qualiss.com.tr\/urun\/qualiss-q-more-vitamin-c-d-propolisprobiyotik-cinko-selenyum-iceren-takviye-edici-gida-360-kapsul\/\" style=\"background-color:#222;color:#fff;padding:12px 24px;text-decoration:none;font-weight:bold;border-radius:6px\">Q More \u00dcr\u00fcn\u00fcn\u00fc \u0130ncele ve Sat\u0131n Al<\/a>\n<\/div>\n<h3>\u0130lgili \u0130\u00e7erikler<\/h3>\n<ul>\n<li><a href=\"https:\/\/qualiss.com.tr\/msm-metilsulfonilmetan-nedir\/\">MSM (Metils\u00fclfonilmetan) Nedir? Kapsaml\u0131 Rehber<\/a><\/li>\n<li><a href=\"https:\/\/qualiss.com.tr\/eklem-kikirdak-sagligi-msm-kolajen-c-vitamini\/\">Eklem ve K\u0131k\u0131rdak Sa\u011fl\u0131\u011f\u0131n\u0131 Destekleyen En Etkili 3 Bile\u015fen<\/a><\/li>\n<\/ul>\n<hr \/>\n<h3>Bilimsel Kaynaklar ve Referanslar<\/h3>\n<ul style=\"font-size:13px;color:#555\">\n<li>[1] National Institutes of Health (NIH). Vitamin D &#8211; Fact Sheet for Health Professionals. <a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener nofollow\">NIH Office of Dietary Supplements<\/a><\/li>\n<li>[2] Tripkovic, L., et al. (2012). Comparison of vitamin D2 and vitamin D3 supplementation in raising serum 25-hydroxyvitamin D status. <em>American Journal of Clinical Nutrition<\/em>, 95(6), 1357-1364. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3349454\/\" target=\"_blank\" rel=\"noopener nofollow\">PubMed<\/a><\/li>\n<\/ul>\n<p style=\"font-size:13px;color:#888\"><em>* Bu a\u00e7\u0131klamalar hekim tavsiyesi yerine ge\u00e7mez. Takviye edici g\u0131dalar herhangi bir hastal\u0131\u011f\u0131 te\u015fhis, tedavi, iyile\u015ftirme veya \u00f6nleme amac\u0131 ta\u015f\u0131mamaktad\u0131r.<\/em><\/p>\n<\/div>\n<\/div>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div>\n<p><!-- qualiss-internal-links --><br \/>\n<div class=\"vc_row wpb_row vc_row-fluid\"><div class=\"wpb_column vc_column_container vc_col-sm-12\"><div class=\"vc_column-inner\"><div class=\"wpb_wrapper\">\n\t<div class=\"wpb_text_column wpb_content_element\" >\n\t\t<div class=\"wpb_wrapper\">\n\t\t\t<div style=\"background:#f8f9fa;border-radius:8px;padding:20px;margin-top:30px\">\n<p style=\"font-weight:600;margin-bottom:10px\">\ud83d\uded2 \u0130lgili \u00dcr\u00fcnler:<\/p>\n<ul>\n<li><a href=\"https:\/\/qualiss.com.tr\/urun\/qualiss-q-more\/\"><strong>Qualiss Q More &#8211; 60 Kaps\u00fcl Ba\u011f\u0131\u015f\u0131kl\u0131k Destekleyici<\/strong><\/a> \u2014 \u20ba479<\/li>\n<\/ul>\n<p style=\"font-weight:600;margin-bottom:10px\">\ud83d\udcda \u0130lgili Yaz\u0131lar:<\/p>\n<ul>\n<li><a href=\"https:\/\/qualiss.com.tr\/d-vitamini-nedir-nicin-gereklidir-d-vitamini-faydalari-nelerdir\/\">D Vitamini Nedir? Faydalar\u0131, Ne \u0130\u015fe Yarar? | Qualiss<\/a><\/li>\n<li><a href=\"https:\/\/qualiss.com.tr\/d-vitamini-eksikligi-nedir-belirtileri-ve-nedenleri-nedir\/\">D Vitamini Eksikli\u011fi Nedir? Belirtileri ve Nedenleri<\/a><\/li>\n<li><a href=\"https:\/\/qualiss.com.tr\/d-vitamini-eksikligi-tedavisi\/\">D Vitamini Eksikli\u011fi Tedavisi: Do\u011fru Doz ve Y\u00f6ntemler<\/a><\/li>\n<\/ul>\n<\/div>\n\n\t\t<\/div>\n\t<\/div>\n<\/div><\/div><\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>D Vitamini \u0130\u00e7eren Besinler Nelerdir? Kapsaml\u0131 Rehber D vitamini hangi besinlerde bulunur ve meyvelerde D vitamini var m\u0131d\u0131r? D vitamini ihtiyac\u0131n\u0131n yakla\u015f\u0131k %80&#8217;i do\u011frudan g\u00fcne\u015f&#8230;<\/p>","protected":false},"author":1,"featured_media":7733,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7731","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-yararli-bilgiler"],"_links":{"self":[{"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/posts\/7731","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/comments?post=7731"}],"version-history":[{"count":3,"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/posts\/7731\/revisions"}],"predecessor-version":[{"id":8957,"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/posts\/7731\/revisions\/8957"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/media\/7733"}],"wp:attachment":[{"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/media?parent=7731"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/categories?post=7731"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/qualiss.com.tr\/en\/wp-json\/wp\/v2\/tags?post=7731"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}