Vitamin D Foods – Your Natural Source of Vitamin D
6 Foods High in Vitamin D
An oil soluble vitamin needs fat so the body can absorb it. Such is Vitamin D. It is a kind of vitamin typically taken from fatty fish, fish oils, and to lesser quantities in cheese, mushrooms, and egg yolks.The body also naturally produces vitamin D when it is exposed to the sun. Vitamin D is popularly known as sunshine vitamin. Moreover, vitamin D is usually added to foods like orange juice and milk. It can also be taken as a food supplement.
There are two good ways if you want to keep the adequate amount of vitamin D in your body, one is to eat foods that contain vitamin D; the other is to have your skin exposed to sunlight at least regularly. If the last option is not feasible for some reasons, you might want to get vitamin D dosage from other ways.
1. Fish
There are many kinds of fish with high vitamin D. Cooked fish generally has less vitamin D than raw ones. Same is true with lean cuts compared to fatty cuts. In addition, vitamin D is higher in raw foods like sushi and in canned fish in oil. One can get the highest level of vitamin D in raw Atlantic herring with 1628IU (1667% RDA) in every 100g serving, 2996IU (499% RDA) per fillet.
2. Cod Liver Oil
Traditionally known to contain high amounts of vitamins A and D, cod liver oil gives 10001IU (1667%RDA) per 100g serving. In one tablespoon, it has 1360IU (340%RDA).
3. Fortified Cereals
As an American staple food on breakfast, cereals that are commercially produced contain vitamins and nutrients. Make sure to check the label when buying cereals. Avoid fortified cereals with too much refined sugars and hydrogenated oils. Cereals can give you 342IU (57% RDA) in every 100g serving with less than 2cups. When combined with dairy products and milk which are fortified, the IU can be larger.
4. Salami, Ham, and Sausages
A good amount of copper and vitamin B12 are found in ham, sausages, and salami. Sadly, they are to be consumed in small amounts by people who are at risk of heart attack, hypertension, and stroke because they are high in sodium and cholesterol. The vitamin D content of these foods in 100g serving are as follows: Salami – 62IU (16% RDA); Bratwurst – 44IU (7% RDA); Bologna Pork 56IU (9% RDA).
5. Eggs
Eggs are a good source of vitamin D as well as protein and vitamin B12. Eggs contain 37IU (9% RDA) of vitamin D in every 100g serving. If it’s in the form of a big fried egg, it has 17IU (4% RDA).
6. Mushrooms
Aside from vitamin D, mushrooms are a good source of copper and vitamin B5 (Pantothenic Acid). One can get 27.0IU (7% RDA) in a 100g serving or 7.6IU (2% RDA) per ounce in a white button mushroom when lightly cooked.
