The salmon, Cod livers oil, Canned tuna, Yolks of eggs, Mushrooms, Sardines and herring are the top 6 high Vitamin D food sources.
But it’s naturally done by Sun exposure that causes the human body to create vitamin D. These levels can also be increased through the consumption of particular foods or the use supplement vitamin d.
Strong bones and teeth necessitate vitamin D. It also has a variety of additional functions in the body, including regulating inflammation and immunological function.
Vitamin D is a hormone or prohormone, not a vitamin, despite its name.
The benefits of vitamin D, what happens to the body when people don’t receive enough, and how to increase vitamin D intake are all discussed in this article.
What is vitamin d dosage suggested daily dose?
The suggested Vitamin D daily dose should not exceed an 800 IU daily value (DV) (20 mcg). On the nutrition facts label on food packaging, the vitamin D in food content is expressed as a percentage of the DV. This indicates how much of your daily vitamin D need will be met by the diet.
Foods with Vitamin D are best obtained or through vit d supplements.
A question to ask your doctor is whether you need a vitamin D source supplement in addition to food and sun exposure. They can also assist you in determining whether or not you are deficient.
1. The salmon
- Salmon is a popular fatty fish that also contains a lot of vitamin D.
- One 3.5-ounce (100-gram) meal of farmed Atlantic salmon contains 526 IU of vitamin D, or 66 percent of the recommended value, according to the Food Composition Database of the United States Department of Agriculture (USDA).
- Salmon’s vitamin D content varies substantially depending on whether it is wild or farmed.
- Wild-caught salmon has a higher vitamin D content on average. The amount of vitamin D in salmon varies depending on where it is caught and when it is caught.
- According to one study, the vitamin D content of Baltic sea salmon ranged from 556 to 924 IU per 3.5-ounce (100-gram) serving, delivering 70–111 percent of the DV.
2. Sardines and herring
- Herring is a popular fish eaten all around the world. Typically, it’s smoked or pickled. This little fish also contains a lot of vitamin D.
- Fresh Atlantic herring has 214 IU per 3.5-ounce (100-gram) serving or 27% of the daily value.
- If fresh fish isn’t your style, pickled herring is a good alternative, with 113 IU per 3.5-ounce (100-gram) meal, or 14 percent of the daily value. Pickled herring has high salt content, with 870 mg per dish. If you’re attempting to cut back on salt, it might not be the best choice.
- Sardines in cans are also a good source of vitamin D. A 3.5-ounce (100-gram) meal contains 193 IU or 24 percent of the daily need.
3. Oil from cod livers
- A common supplement is cod liver oil. If you don’t like fish, cod liver oil is an alternative approach to gaining nutrients that are otherwise difficult to obtain.
- It is a good source of vitamin D. It contains roughly 450 IU per teaspoon (4.9 mL), or 56 percent of the daily value. It’s been used to treat vitamin D deficiency for a long time. It has also been used to treat rickets, psoriasis, and tuberculosis in the past.
- A single teaspoon of cod liver oil has 150 percent of the daily value for vitamin A. (4.9 mL). In excessive doses, vitamin A can be harmful. Vitamin A has a safe upper limit (UL) of 3,000 micrograms. A teaspoon of cod liver oil (4.9 mL) provides 1,350 mcg of vitamin A.
- Make sure you’re not taking more vitamin A than you need with cod liver oil or other vitamin A pills.
- Cod liver oil is also abundant in omega-3 fatty acids. Omega-3 fatty acids may help to protect the heart and prevent inflammation in the body. Cod liver oil, like fatty fish, is a good source of these fatty acids. It can be difficult to acquire enough omega-3 in your diet if you don’t consume seafood.
4. Canned tuna
- Many individuals choose canned tuna because of its flavor and convenience of storing. It is usually less expensive than purchasing fresh fish.
- A 3.5-ounce (100-gram) portion of canned light tuna contains up to 269 IU of vitamin D, which is 34 percent of the daily value.
- Mercury is a heavy metal that can be found in a variety of fish. The mercury content of larger fish is higher than that of smaller fish. The mercury content of canned tuna varies depending on the type of tuna.
- The mercury content of light canned tuna is lower because it comes from smaller fish. The mercury content in white canned tuna is greater.
- Methylmercury can accumulate in your body over time. It can, in certain situations, cause major health problems.
- Only one 3.5-ounce (100-gram) serving of light tuna per week is recommended by the Environmental Defense Fund (EDF). If you’re concerned about mercury poisoning, talk to your doctor about how much tuna you should consume each week.
5. Yolks of eggs
- Fish isn’t the only source of vitamin D. Whole eggs are also a good source of protein and nutrient-dense food.
- The white of an egg contains the majority of the protein, whereas the yolk contains the majority of the fat, vitamins, and minerals.
- One large egg yolk contains 37 IU of vitamin D or 5% of the daily value.
- The vitamin D content in egg yolks is influenced by several factors.
- The amount of vitamin D in the egg is increased by exposing the chicken to the sun, increasing the vitamin D content of the chicken feed, and exposing the liquid yolk to UV radiation. When fed the same diet, pasture-raised hens who are allowed to free outside in the sunshine produce eggs that are 3–4 times richer in protein.
- Furthermore, eggs from chickens fed a vitamin D-fortified diet can contain up to 34,815 IU of vitamin D per 100 grams of yolk. So, if one yolk weighs roughly 17 grams, you’ll get about 2.5 times the daily value of vitamin D from a single egg.
- Choosing eggs from outside-raised chickens or those labeled as high in vitamin D can help you reach your daily requirements.
6. Mushrooms
- Other than fortified foods, mushrooms are the only non-animal source of vitamin D.
- Mushrooms, like humans, may produce vitamin D when exposed to UV rays.
- Animals, on the other hand, synthesize vitamin D3, whereas mushrooms produce vitamin D2.
- Although vitamin D2 can assist enhance vitamin D levels in the blood, it is not as efficient as vitamin D3.
- Because of their exposure to UV light, some wild mushrooms are great providers of vitamin D2. Morels are a species of fungus that can be found in nature. One cup of these mushrooms provides 136 IU of vitamin D or 17% of the daily value.
- Many commercially farmed mushrooms are grown in the dark and have a low D2 content. To increase the amount of vitamin D in mushrooms, they are exposed to ultraviolet (UV) radiation. One cup of UV-exposed cremini mushrooms contains 1,110 IU of vitamin D or 139 percent of the daily value.
Conclusion
Although our bodies can produce vitamin D from ultraviolet (UV) light from the sun, this isn’t always the best way to meet your requirements.
To lower the risk of skin cancer, the Centers for Disease Control (CDC) recommends taking numerous precautions to restrict UV exposure. Spending more time in the shade, applying sunscreen, and covering up when in the sun are all examples.
As a result, eating vitamin D-rich foods or taking vitamin D supplements is usually the most reliable and safe approach to meet your vitamin D requirements.
It may be difficult, but not impossible, to get enough vitamin D from your diet alone. The foods mentioned in this article are among the best sources of vitamin D.
Consuming a variety of vitamin D-rich foods is an excellent approach to ensure that you get enough of this vital nutrient.
