Vitamin D is an essential vitamin require by the body for the absorption of calcium and bone development, immune functioning and alleviation of inflammation. Deficiency of vitamin D can lead to rickets, increase cancer risk, weakened the immune system, poor hair growth, and osteomalacia. But you also need to know one thing, excess of vitamin D can cause the body to absorb too much of calcium and lead to increase a risk of heart disease and kidney stones. Read more to know vitamin D foods.
The current U.S DV for vitamin D is 600 IU and the toxicity threshold is thought to be 10,000 to 40,000 IU per day. Vitamin D is oil soluble that means you need to eat fat to absorb it properly. Fish oils, fatty fish, mushroom, beef liver, egg yolks, cheese these foods are high in vitamin D. It is naturally made by your body when you expose your skin to the sun. Here is the list of vitamin D foods from which you can consume.
List of Vitamin D Foods:
1.) Cod Liver Oil- Rich in Vitamin D
Cod liver oil is a nutrient-dense source of vitamin A and Vitamin D as well as omega 3 fatty acid. Many people don’t consume food that are rich in vitamin D and omega 3 fatty acid. These things play an important role in hormonal, immune, cardiovascular, neurological and reproductive health. Adults can take the benefits from this oil and use it as a supplement.
- Cod liver oil comes from the cod liver. You can either consume it from the cod liver and or from taking over the counter supplement. One teaspoon of cod liver has about 41 calories and 4.5 gm of fat. The most beneficial aspect of taking cod liver oil is that it contains a high amount of omega 3 fatty acids, the same type of acid which is found in oily food or seafood like mackerel, sardines, and salmon. It is one of the those few high vitamin D foods.
- The vitamin is known for lowering inflammation and preventing blood clotting, preserving brain health and preventing depression. It is even capable of reading level of pain and swelling due to inflammatory conditions like arthritis.
2.) Salmon- Vitamin D Foods
Salmon is a popular fatty fish and a good source of vitamin D. According to the nutrition database 100 gm serving of salmon contain in between 361 to 685 IU of vitamin D.
- It is not usually specified that you should take wild or farmed salmon but it can show a big difference in result.
- According to one study, wild caught salmon contain about 988 IU of vitamin D in 100 gm of serving which is about 247% of daily intake?
- Some studies even found higher levels in wild salmon ranging up to 1300 IU per 100 gm of serving.
- On the other hand, farm salmon contain about only 25% of that amount on average. That means it only contains about 250 IU of vitamin D, which is about 63% o the RDI.
3.) Herring and Sardines- Rich source of Vitamin D
Herring is the fish eaten around the world. You can eat it serves it raw, smoked or pickled canned.It is considered as one of the best sources of vitamin D. fresh Atlantic herring provide about 1,628 IU per 100 gm of serving, which is about four times of your daily recommendation. This much high amount make it one of the best vitamin D foods.
- If you don’t want to eat fresh fish so you can go for pickled herring it contains a high amount of sodium which some people consume too much.
- Sardines are another type of herring which is also a good source of vitamin D. One serving of it contain about 272 IU which is about 68% of your daily recommendation.
- Other types of fatty fish are also a good source of vitamin D. Halibut fish provide 600 IU of per 100gm of serving and mackerel provide 360 IU.
4.) Shrimp-Vitamin D Foods
Shrimp is a popular type of shellfish. Like most other seafood it is also a good source of vitamin D. shrimp is also very low in fat.
- It contains about 153 IU in 100 gm of serving which is about 38% of your daily recommendation.
- They also contain beneficial omega 3 fatty acids. Shrimp also contain about 152 mg of cholesterol in 100 gm of serving.
- Studies have found that dietary cholesterol intake doesn’t cause any big effect on blood cholesterol levels.
- Even in 2015 dietary guidelines have removed the upper limit for cholesterol intake, that over consumption of cholesterol is not an issue.
5.) Egg Yolk- High Vitamin D Foods
Luckily people who don’t like to eat fish, seafood, then it is not the only source of vitamin D. They can go for whole egg yolk which is also a good source of vitamin D as well as wonderfully nutritious food.
- While most of the protein content is found in the egg but fat, vitamin, minerals are found mostly in egg yolk.
- conventionally grown egg yolk contains 18 to 39 IU of vitamin which is not very high but an egg from the chicken that roam outside in the sunlight produce eggs with a level that are three to four times higher than the conventionally grown egg.
- Eggs from chicken fed vitamin D enriched feed have high levels of increase up to an 600 IU of vitamin D per yolk.
- You can go for the eggs that are raised outside. They come in the category of high vitamin D foods and can be a great way to meet your daily requirement.
6.) Canned Tuna- Vitamin D Foods
Many people enjoy canned tuna because it has a light flavor and the fact that it can be kept on hand in the pantry. It is also cheaper than buying the normal fish. Canned tuna fish contain about 236 IU of vitamin D which is about 60% of your daily recommendation. It is also a good source of vitamin K.
- But you need to know that it is often associated with methylmercury, which is found in many types of fish. If it will build up in your body it can cause serious health problems to you.
- Some types of fish pose less risk than others. Light tuna is typically a better option than white tuna and it is considered safe to eat up to 6 oz per week.
7.) Oyster- Foods High in Vitamin D
Oyster are a type of clam that lives in salt water, they are very delicious and low in calories and full of nutrients.
- One serving of 100 gm of oyster has only 68 calories but contain about 320 IU of vitamin D which is about 80% of your daily recommendation. They are one of the best sources of vitamin D foods, they are not only rich in vitamin D but also have other properties. Oysters are very good for your overall health.
- 100 gm of one serving of oyster contain about 2 to 6 times more than daily recommendation of vitamin B12.
8.) Lard- Vitamin D Foods
Lard is rendered from good pig fat and a rich source of vitamin D. it contains about 13 IU of vitamin D per tablespoon. If you will your food with lard than vegetable or synthetic products makes delicious entrées and healthy comfort food.
- Lard can aid in the absorption of calcium as well as toxin removal from your body. Vitamin D also help in the production and regulation of hormones, which is important to maintain healthy hormone function.
9.) Tofu- Rich Source of Vitamin D
One of the best source of vitamin D for vegetarian is tofu, this is a soft white pasta-like substance which is made from soybeans. It is not only packed with another nutrient such as zinc, protein, calcium, cholesterol-lowering and omega 3 fatty acids but it is also a very good source of vitamin D. you can get about 35% of your daily recommendation from tofu. There is a number of tofu product that is available in the market including tofu sausages patties, smoked tofu, tofu spreads, tofu burger and much more.
10.) Mushroom- Vitamin D Foods
Mushroom do more than topping pizza, it is a valuable source of vitamin all need especially during the winter. That’s because the sun is the main source of vitamin D. mushroom like our skin make vitamin D when exposed to sunlight. That’s why you should choose wild mushrooms because they are exposed to sun and rich in vitamin D. commercial mushroom are grown in dark. You can fortify your own fungi by sunning mushroom on a windowsill. One cup of sliced white mushroom exposed for an hour between 2 pm will end up with approximately 400 IU of vitamin D.