Vitamin D is present in certain foods like fish and egg yolks. Modifying your diet can potentially decrease or avoid vitamin D insufficiency. The significance of vitamin D in our overall wellbeing is gaining more attention.
It is widely known that vitamin D has an impact on various bodily functions such as bone health. Studies indicate that insufficient levels of vitamin D could increase susceptibility to autoimmune diseases. The deficiency of vitamin D is prevalent amongst a large population, and it is challenging to estimate the exact number due to ongoing discussions among experts regarding the ideal target levels.
Studies have indicated that roughly 24% of individuals residing in the United States suffer from a deficiency of vitamin D, while other regions might experience more significant rates of inadequacy. Europe, for instance, is estimated to have approximately 40% of its population with a vitamin D deficit.
Getting sufficient vitamin D through sunlight exposure is difficult for a few reasons. This is due to our bodies manufacturing this vitamin when exposed to sunlight.
To minimize the likelihood of skin cancer, it is advisable to protect oneself by covering up, using sunscreen, and refraining from going outside during the peak hours of sun. Moreover, depending on one’s geographical location, obtaining enough sun exposure all year round may simply not be feasible.
It is optimal to obtain vitamin D through food or supplements.
Daily recommended dose of vitamin D
On the nutrition facts label found on food packages, the percentage of the daily value (DV) for vitamin D is provided and listed as an amount in IU (20 mcg), indicating the quantity of vitamin D the food will offer towards fulfilling your daily requirement.
Obtaining vitamin D from food or supplements is optimal.
It is advisable to consult your doctor regarding the necessity of taking vitamin D supplements alongside food and sun exposure. They can also assist in identifying any deficiencies.
Salmon is a well-liked fish that contains healthy fats and is an excellent provider of vitamin D.
As per the database of the United States Department of Agriculture (USDA) regarding food composition, a portion of farmed Atlantic salmon weighing 3.5 ounces (equivalent to 100 grams) has 526 IU of vitamin D, which makes up 66% of the recommended daily value (DV).
The amount of vitamin D present in salmon varies significantly depending on whether it is wild or farmed. Typically, wild salmon contains higher levels of vitamin D. However, the quantity of vitamin D can fluctuate depending on the location and season in which the salmon is harvested.
According to research, a 3.5-ounce (100-gram) serving of salmon caught in the Baltic sea contains between 556-924 IU of vitamin D, which meets 70-111% of the recommended daily value.
Farmed salmon provides about 66% of the recommended daily intake (DV) of vitamin D in a 3.5-ounce (100-gram) serving, while wild salmon can provide up to 160% of the DV. Although wild salmon typically has higher vitamin D content, both kinds of salmon are regarded as good sources of vitamin D.
Consumed globally, herring is a type of fish commonly smoked or pickled, and is a rich source of vitamin D, with fresh Atlantic herring offering 214 IU per 3.5-ounce (100-gram) serving, equating to 27% of the daily value.
In case you do not prefer fresh fish, you can opt for pickled herring which offers 113 IU of vitamin D per 3.5-ounce (100-gram) serving, equivalent to 14% of the DV. However, pickled herring has high sodium content of 870 mg per serving, making it unsuitable for people who intend to reduce their salt intake.
Sardines which come in cans are a great source of vitamin D. A 100-gram (3.5-ounce) serving of these sardines contains 193 IU which is equivalent to 24% of the DV. In addition, halibut and mackerel, which belong to the category of oily fish, are also rich vitamin D sources. A 100-gram serving of halibut provides 190 IU of vitamin D, whereas a similar serving of mackerel provides 643 IU.
In a 3.5-ounce (100-gram) serving, herring has 214 IU of vitamin D. Other fatty fish like sardines, halibut, and mackerel, as well as pickled herring, are also great sources of vitamin D.
Taking cod liver oil is a well-liked supplement alternative for individuals who dislike fish in order to obtain otherwise scarce nutrients.
With approximately 450 IU per teaspoon (4.9 mL), it is an outstanding supplier of vitamin D, providing a significant 56% of the daily value. For numerous years, it has been utilized to cure vitamin D insufficiency and has a record of contributing to the remedy of rickets, psoriasis, and tuberculosis.
A mere teaspoon (4.9 mL) of cod liver oil packs a whopping 150% of the recommended daily intake (DV) of vitamin A, which can pose toxicity risks in excessive amounts. In fact, the upper safe limit (UL) for vitamin A stands at 3,000 mcg, whereas just one teaspoon (4.9 mL) of cod liver oil contains 1,350 mcg of this vitamin.
Ensure that you do not surpass the maximum dosage of vitamin A supplements, including cod liver oil.
Furthermore, omega-3 fatty acids are abundant in cod liver oil, which may have a positive impact on heart health and can aid in reducing inflammation in the body. In conjunction with oily fish, cod liver oil is a supplementary source of these essential fatty acids. If you don’t incorporate fish into your diet, obtaining sufficient levels of omega-3 can be a challenge.
Per teaspoon (4.9 mL), cod liver oil provides 450 IU of vitamin D, which is equivalent to 56% of the recommended daily value. In addition, it is a rich source of various nutrients, including vitamin A and omega-3 fatty acids.
Canned tuna is a favored choice for many due to its taste and convenience in storing. It is also more affordable compared to purchasing fresh fish. A 3.5-ounce (100-gram) serving of canned light tuna contains up to 269 IU of vitamin D, which equates to 34% of the recommended daily value.
Many kinds of fish contain Mercury, which is a heavy metal. The larger fish typically have more Mercury compared to the smaller fish. The quantity of Mercury present in canned tuna is determined by the variety of tuna.
Canned light tuna is sourced from smaller fish and contains lesser levels of mercury. In comparison, canned white tuna has higher levels of mercury. Prolonged exposure to methylmercury can result in the accumulation of the toxic substance in your body, which may consequently lead to severe health problems.
The Environmental Defense Fund advises individuals to limit their consumption of light tuna to one serving per week, which is equal to 3.5 ounces (100 grams). If you have concerns about the amount of mercury you may be consuming, consulting with your doctor for personalized recommendations on safe weekly intake of tuna is recommended.
To avoid the buildup of methylmercury, limit your intake to one serving per week of light tuna, which contains 269 IU of vitamin D.
5. Mushrooms
Although mushrooms don’t contain a significant level of vitamin D, they have the ability to produce it by utilizing ergosterol compound when exposed to UV light – similar to humans. A recent study published in Food Science & Nutrition has revealed that consuming a portion of UV light-exposed mushrooms leads to an almost 100 percent rise in vitamin D consumption.
To ensure you get the high vitamin D varieties, it is necessary to check the labels, as growers like Monterey Mushrooms produce them. The Agricultural Research Service states that the amount of vitamin D in mushrooms varies depending on the exposure to UV light. A serving of 3 oz of white, portobello, or baby bella mushrooms from Monterey Mushrooms, which are UV-exposed, contains 400 IU of vitamin D.
Including mushrooms in your diet provides an additional benefit. According to the Food Science & Nutrition study, the consumption of a 3 oz portion of mushrooms helps to increase the intake of various micronutrients such as fiber, copper, phosphorus, potassium, selenium, zinc, riboflavin, niacin, choline, iron, thiamine, folate, and vitamin B6, without adding calories, carbohydrates, fat, or sodium.
There is a wide range of mushroom types such as white button, cremini, portobello, oyster, maitake, and shiitake, among others. They can be enjoyed either in their raw form on salads or cooked by sautéing them in omelets, salads, and pasta dishes. Additionally, you can experiment with a more hearty mushroom meal like veggie-stuffed portobellos.
6. Swordfish
Zanini enjoys Swordfish as well. According to the USDA, three ounces of cooked Swordfish can provide 566 IU, close to fulfilling the daily recommended intake of vitamin D. Zanini suggests that Swordfish is a versatile and delicious fish that can be consumed at least twice a week as recommended by the American Heart Association (AHA).
Large fish like swordfish are advised to be avoided by children and pregnant women due to their elevated levels of mercury contamination compared to smaller and shorter-lived species, according to the AHA. As a result, it is suggested to limit swordfish intake to no more than one of the two servings of fish per week.
Give swordfish kebabs a try that are accompanied by onions, green bell peppers, mushrooms, and cherry tomatoes.
7. Fortified Milk
The USDA notes that 8 fl oz of fortified whole milk contains 95.6 IU of vitamin D, which, as per the NIH, enhances the absorption of calcium, making it an outstanding source of the mineral. Ensure you examine the specifications on the label of your preferred brand. Additionally, soy and almond milk, which are fortified, can provide comparable levels of vitamin D.
Whether you prefer to drink fortified milk on its own in an 8 oz glass, mix it into a smoothie for a refreshing treat, or use it as a base for your favorite coffee beverage, there are many ways to enjoy it.
8. Fortified Orange Juice
According to the USDA, consuming a cup (8 fl oz) of fortified orange juice can contribute 99.6 IU of vitamin D to your daily intake. However, the NIH advises verifying the figures on the label as they may differ.
Offer yourself a glass of orange juice during breakfast, or blend it with some mango and strawberry to create a tasty and convenient morning smoothie. Remember, according to Harvard Health Publishing, it’s advisable to consume whole fruits instead of drinking their juice because the former still has satiating fiber. Therefore, consume juice sparingly.
If you are keeping an eye on your carbohydrate and sugar consumption due to a health issue like diabetes, it might be more advisable to obtain your vitamin D from alternate sources. Collaborate with your medical team to determine the appropriate quantity of orange juice, if any, that fits your dietary needs.
9. Fortified Yogurt
Consuming yogurt either plain or with fresh fruit is not only convenient and delicious but also a healthy snack option.
This type of dairy is an excellent source of good-for-the-gut probiotics, and reaching for a fortified variety (“fortified” is usually printed on the front of the packaging, but sometimes it’s on the nutrition label) will knock off between 10 and 20 percent of your daily requirement of vitamin D, depending on the brand.
Be cautious of flavored fortified options as they may contain a high amount of sugar. It is important to read the nutrition label to be aware of the sugar content. The AHA advises a maximum daily intake of 9 teaspoons or 26 grams of added sugar for men and 6 teaspoons or 25 grams for women.
Plain yogurt can be utilized in the creation of vitamin D-fortified hors d’oeuvres, such as a nourishing variation of deviled eggs or a yogurt dip comprising kale and spinach.
10. Cereal
According to the NIH, one serving of fortified cereal that is ready-to-eat usually contains 40 IU of vitamin D. However, the USDA reports that choosing a heavily fortified cereal such as Raisin Bran may provide more vitamin D, with 60.2 IU per cup.
If you incorporate fortified low-fat or fat-free milk into your bowl of fortified cereal, it’ll add an extra 58.5 IU per half cup, according to the USDA. This can make for a high-fiber and nutrient-rich meal. Alternatively, if you’re feeling more daring, you can create a breakfast cookie that contains both fortified cereal and margarine fortified with vitamin D.
11. Whole Eggs
According to Harvard Health Publishing, egg yolks have gained a negative reputation for increasing LDL (“bad”) cholesterol. However, if you choose to only consume egg whites, you will be missing out on important nutrients like protein, zinc, and selenium which contribute to strengthening your immune system.
If you skip consuming egg yolks, you will not receive enough vitamin D. As indicated by the USDA, two yolks contain around 65 IU, which is a considerable amount. Additionally, yolks contain essential dietary fat that is necessary for the absorption of fat-soluble vitamins such as D.
While it is possible for our bodies to produce vitamin D through exposure to UV rays from the sun, it may not be the optimal method to fulfill our requirements.
To minimize the chances of developing skin cancer, the CDC advises adopting various measures to restrict UV exposure such as seeking shade, applying sunscreen, and wearing protective clothing during sun exposure.
Food sources of vitamin D or vitamin D supplements are usually the most reliable and secure way to fulfill your vitamin D requirements on a regular basis. Although it may be challenging, it is not entirely impossible to obtain sufficient vitamin D solely from your diet. The foods mentioned in this article are among the most excellent vitamin D sources accessible.
Consuming a generous amount of these vitamin D-enriched foods is an excellent method to ensure that you obtain an adequate supply of this crucial substance.