Title : 9 healthy foods high in vitamin D
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9 healthy foods high in vitamin D
However, up to 50% of the world's population does not get enough sunlight, and 40% of people in the US They are deficient in vitamin D ( 1 , 2 ).
This is partly because people spend more time indoors, wear sunscreen outside and eat a Western diet low in good sources of this vitamin.
The Reference Daily Intake (RDI) is 400 IU of vitamin D daily food, but many health organizations recommend getting 600 IU ( 3 ).
If you do not get enough sunlight, you should probably be closer to 1,000 IU per day ( 4 ).
Here are 9 healthy foods high in vitamin D.
1. Salmon
Salmon is a popular fat fish and also a great source of vitamin D.
according to nutrient databases, one 3.5-oz (100 grams) serving of salmon contains between 361 and 685 IU of vitamin D ( 5 ).
However, usually not specified if salmon it was wild or farmed. This may not seem important, but it can make a big difference.
One study found that wild salmon contains 988 IU of vitamin D per 3.5 ounces (100 grams) serving, on average. That is 247% of the Reference Daily Intake (RDI) ( 6 ).
Some studies have found even higher levels in wild salmon, ranging up to 1,300 IU per serving ( 7 ).
Farmed salmon contained only 25% of that amount, on average. Still, that means a portion of farmed salmon contains about 250 IU of vitamin D, which is 63% of the IDR ( 6 ).
Conclusion :. Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average
2. Herring and sardines
the herring is a fish consumed worldwide. It can be served raw, canned, smoked or pickled.
is also one of the best sources of vitamin D.
fresh Atlantic herring provides 1,628 IU per 3.5 ounces (100 grams) serving, which is four times the RDA ( 8 ).
If fresh fish is not your thing, pickled herring is also a great source of vitamin D, providing 680 IU per 3.5 ounces (100 grams) serving. That is 170% of the RDI.
However, pickled herring also contains a high amount of sodium, some people consume too much of ( 9 ).
Sardines are another type of herring that is also a good source of vitamin D. One serving contains 272 IU, which is 68% of the IDR ( 10 ).
Other types of fatty fish are also good sources of vitamin D. Halibut provides 600 IU per serving and mackerel provides 360 IU per serving ( 11 12 ) .
Conclusion: Herring contains 1,628 IU of vitamin D per 3.5 ounces (100 grams) serving. pickled herring, sardines and other fatty fish like halibut and mackerel are also good sources.
3. Oil cod liver
cod liver oil is a popular supplement. If you do not like fish, take cod liver oil can be a good way to get certain nutrients that are difficult to obtain from other sources.
In about 450 IU per teaspoon (4.9 ml), cod liver oil is an excellent source of vitamin D. It has been used for many years to prevent and treat deficiency in children ( 13 14 ).
cod liver oil is also a fantastic source of vitamin A, with 90% of the RDA in just one teaspoon (4.9 ml). However, vitamin A can be toxic in high amounts.
Therefore, it is best to be careful with cod liver oil and not take longer than necessary.
cod liver oil is also high in omega-3 fatty acids, which many people lack.
Conclusion: cod liver oil contains 450 IU of vitamin D per teaspoon (4.9 ml). It is also rich in other nutrients, such as vitamin A.
4. Canned tuna
Many people enjoy canned tuna because its light taste and the fact that you can keep handy in the pantry.
it is also generally cheaper than buying fresh fish.
canned tuna in water contains up to 236 IU of vitamin D in a 100-gram (3.5-ounce) serving, which is more than half of the IDR.
is also a good source of niacin and vitamin K ( 15 ).
Unfortunately, canned tuna is often associated with methylmercury , a toxin found in many types of fish. If it accumulates in the body, it can cause serious health problems in humans ( 16 ).
However, some types of fish to be less dangerous than others. Yellowfin tuna is typically a better choice albacore, and is considered safe to eat up to 6 ounces per week ( 17 18 ).
Conclusion: Canned tuna contains 236 IU of vitamin D per serving. Choose light tuna and eat 6 ounce or less per week to protect against the accumulation of methylmercury.
5. Ostras
Oysters are a type of clam that live in salt water. They are delicious, low calorie and full of nutrients.
One 3.5-oz (100 grams) serving wild oysters has only 68 calories, but contains 320 IU of vitamin D, or 80% of the RDI ( 19 ).
In addition, a portion of oysters contains 2-6 times the RDA of vitamin B12, copper and zinc -. Now more multivitamins contain
.Conclusion: oysters are packed with nutrients and provide 320 IU of vitamin D. They also contain more vitamin B12, copper and zinc that a multivitamin
6. shrimp
shrimp are a popular type of seafood.
However, unlike most other sources of vitamin D seafood, shrimp are very low in fat.
Despite this, they still contain a good amount of vitamin D -. 152 IU per serving, or 38% of the IDR ( 20 )
also contain omega-3 fatty acids beneficial fatty acids, although in smaller quantities than many other foods rich in vitamin D.
Shrimp also contains about 152 mg of cholesterol per serving, which is a significant number . However, this should not be a concern.
Many recent studies have shown that intake of dietary cholesterol does not have a great effect on blood cholesterol levels.
Although the Dietary Guidelines 2015 have eliminated the upper limit for intake of cholesterol, indicating that excessive consumption of cholesterol is not a problem ( 21 22 , 23 ).
Conclusion: shrimp contains 152 IU of vitamin D per serving and are also very low in fat. They contain cholesterol, but this is no cause for concern.
7. Egg yolks
Luckily for people who do not like fish, seafood is not the only source of vitamin D. whole eggs are another good source as well as a wonderfully nutritious food.
While most of the protein in an egg is in the egg white, fat, vitamins and minerals are primarily found in the yolk.
One egg yolk contains conventionally grown between 18 and 39 IU of vitamin D, which is not very high ( 7 24 ).
However, pasture raised chickens that wander out of the sunlight produce eggs with levels that are three to four times higher ( 25 ).
In addition, eggs chickens fed vitamin D-enriched feed levels increased to an incredible 6,000 IU of vitamin D in the bud ( 26 ).
The choice of either eggs are from hens outdoors or marketed as high in vitamin D can be a great way to help meet your daily needs.
Conclusion: The eggs from hens commercially contain only about 30 IU of vitamin D per bud. However, eggs from hens outdoors or fed vitamin D enriched feed contain much higher levels.
8. Mushrooms
Excluding fortified foods, mushrooms are the only plant source of vitamin D.
like humans, fungi can synthesize vitamin D when ultraviolet light ( 27 ) is exposed.
However, fungi produce vitamin D2, whereas animals produce vitamin D3.
Although vitamin D2 itself helps raise the blood levels of vitamin D, which may not be as effective as vitamin D3 ( 28 29 ).
However, mushrooms are excellent sources of vitamin D2. In fact, some varieties contain up to 2300 IU per 3.5-oz (100 grams) serving ( 30 ).
commercially grown mushrooms, however, are often grown in the dark and contain very little vitamin D2.
However, some brands are treated with UV light. These fungi can contain 130 to 450 IU of vitamin D2 by 3.5 oz (100 grams) ( 31 ).
Conclusion: Mushrooms can synthesize vitamin D2 when exposed to UV light. Only mushrooms or wild mushrooms treated with UV light are good sources of vitamin D.
9. fortified foods
Natural sources of vitamin D are limited, especially if you are vegetarian or do not like fish.
Fortunately, some foods that naturally contain vitamin D are fortified with it.
cow's milk
Cow's milk, the type of milk that most people drink, is naturally a good source of many nutrients, including calcium, phosphorus and riboflavin ( 32 ).
In several countries, cow's milk is fortified with vitamin D. It usually contains about 130 IU per cup (237 ml), or about 33% of the RDI ( 33 34 ).
Soy Milk
Because vitamin D is found almost exclusively in animal products, vegetarians and vegans are at particularly high risk of not getting enough of ( 35 ).
For this reason, milks of plant origin, such as soybean milk also often are fortified with it, as well as other vitamins and minerals normally found in cow's milk.
A cup (237 ml) typically contains between 99-119 IU of vitamin D, which is up to 30% of the RDI ( 36 , 37 ).
orange juice
About 75% of people worldwide are lactose intolerant and another 03.02% have an allergy to milk ( 38 39 ).
For this reason, some countries fortify orange juice with vitamin D and other nutrients, such as calcium ( 40 ).
One cup (237 ml) of fortified orange juice for breakfast can start the day with a maximum of 142 IU of vitamin D, or 36% of the IDR ( 41 ) .
cereal and oatmeal
Certain cereals and instant oatmeal are also fortified with vitamin D.
A half-cup serving of these foods can provide between 55 and 154 IU or up to 39% of the RDI ( 42 43 ).
Although fortified cereals and oatmeal provide less vitamin D than many natural sources, which can still be a good way to increase your consumption.
Conclusion: Some foods are fortified with vitamin D, including cow's milk, soy milk, orange juice, cereal and oatmeal. They contain between 55 and 130 IU per serving.
Take Home Message
Spend some time outside in the sun is the best way to get your daily dose of vitamin D. However, getting enough sun exposure is not possible for many people.
Get enough from your diet alone is difficult, but not impossible.
The foods mentioned in this article are some of the main sources of vitamin D available.
Eat plenty of these foods rich in vitamin D is a great way to ensure that get enough of this important nutrient.
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