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What is vitamin D and what does it do?
Vitamin D is a fat-soluble vitamin that helps promote the absorption of calcium in the gut, says researcher and nutritional epidemiologist Francesca Crowe of the University of Birmingham in England. When we ingest vitamin D, our bodies convert it to calcitriol, the vitamin’s active form. Calcitriol then prompts the body to produce a handful of proteins in the gut whose job it is to transport calcium from the inside area of the intestine, through its wall, and into the blood. As such, she says, “vitamin D is very important for bone health.” Since calcium helps grow and maintain strong bones, studies have found that vitamin D deficiency can lead to bone diseases.
Below are 10 healthy foods that are high in vitamin D.
1. Salmon
Salmon is a popular fatty fish and a rich source of vitamin D.
According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon includes vitamin D, or 66% of the DV
Whether the salmon is wild or farmed can make a big difference.
On average, wild-caught salmon packs 988 IU of vitamin D per 3.5-ounce (100-gram) serving, or 124% of the DV. Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving.
However, farmed salmon contains only 25% of that amount. Still, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the DV.
As a conclusion Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon includes 250 IU, on average. That’s 124% and 32% of the DV, respectively.
2. Herring and sardines
Herring is a fish eaten around the world. It can be served raw, canned, smoked, or pickled.
This small fish is also one of the best sources of vitamin D.
Fresh Atlantic herring provides 216 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV.
If fresh fish isn’t your thing, pickled herring is also a good source of vitamin D, providing 112 IU per 3.5-ounce (100-gram) serving, or 14% of the DV.
However, pickled herring also contains a high amount of sodium, which some people consume too much of.
Canned sardines are a good source of vitamin D as well — one can (3.8 ounces) contains 177 IU, or 22% of the DV.
Other types of fatty fish are also good vitamin D sources. Halibut and mackerel provide 384 IU and 360 IU per half a fillet, respectively.
To sump up, Herring contains 216 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring, sardines, and other fatty fish, such as halibut and mackerel, are also good sources.
3. Cod liver oil
Fish oil pills close-up. Cod liver oil omega 3 gel capsules isolated on white background. Medical pills tablets vitamins. Sport, healthy lifestyle, medicine, nutritional supplements concept
Cod liver oil is a popular supplement. If you don’t like fish, taking cod liver oil can be key to obtaining certain nutrients that are unavailable in other sources.
It’s an excellent source of vitamin D — at about 448 IU per teaspoon (4.9 ml), it clocks in at a massive 56% of the DV. It has been used for many years to prevent and treat deficiency in children.
Cod liver oil is likewise a fantastic source of vitamin A, with 150% of the DV in just one teaspoon (4.9 ml). However, vitamin A can be toxic in high amounts.
Therefore, be cautious with cod liver oil, making sure to not take too much.
In addition, cod liver oil is high in omega-3 fatty acids, which many people are deficient in.
To conclude, Cod liver oil contains 448 IU of vitamin D per teaspoon (4.9 ml), or 56% of the DV. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.
Read also: 15 surprising ways to use Coca-Cola You Have Never Heard Of
4. Canned tuna
Many people enjoy canned tuna because of its flavor and easy storage methods.
It’s also usually cheaper than buying fresh fish.
Canned light tuna packs up to 268 IU of vitamin D in a 3.5-ounce (100-gram) serving, which is 34% of the DV.
It’s also a good source of niacin and vitamin K.
Unfortunately, canned tuna contains methylmercury, a toxin found in many types of fish. If it builds up in your body, it can cause serious health problems.
However, some types of fish pose less risk than others. For instance, light tuna is typically a better choice than white tuna — it’s considered safe to eat up to 6 ounces (170 grams) per week.
To summarize, Canned tuna contains 268 IU of vitamin D per serving. Choose light tuna and eat 6 ounces (170 grams) or less per week to prevent methylmercury buildup.
5.Egg yolks
People who don’t eat fish should know that 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 found in the white, the fat, vitamins, and minerals are found mostly in the yolk.
One typical egg yolk contains 37 IU of vitamin D, or 5% of the DV.
Vitamin D levels in egg yolk depend on sun exposure and the vitamin D content of chicken feed. When given the same feed, pasture-raised chickens that roam outside in the sunlight produce eggs with levels 3–4 times higher .
Additionally, eggs from chickens given vitamin-D-enriched feed may have up to 6,000 IU of vitamin D per yolk. That’s a whopping 7 times the DV.
Choosing eggs either from chickens raised outside or marketed as high in vitamin D can be a great way to meet your daily requirements.
In brief, ggs from commercially raised hens contain only about 37 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin-D-enriched feed contain much higher levels.
6. Mushrooms
Excluding fortified foods, mushrooms are the only good plant source of vitamin D.
Like humans, mushrooms can synthesize this vitamin when exposed to UV light.
However, mushrooms produce vitamin D2, whereas animals produce vitamin D3.
Though vitamin D2 helps raise blood levels of vitamin D, it may not be as effective as vitamin D3.
Nonetheless, wild mushrooms are excellent sources of vitamin D2. In fact, some varieties pack up to 2,300 IU per 3.5-ounce (100-gram) serving — nearly three times the DV.
On the other hand, commercially grown mushrooms are often grown in the dark and contain very little D2.
However, certain brands are treated with ultraviolet (UV light). These mushrooms can provide 130–450 IU of vitamin D2 per 3.5 ounces (100 grams)
In short, Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.
