Just one nutrient that your body can generate in sunlight is vitamin D. Up to 50% of the world’s population, however, may get insufficient sunlight, and 40% of them are vitamin D deficient. It is partly due to people spending longer indoors, wearing sunblock outdoors, and eating a diet low in perfect vitamin D sources.
The daily value (DV) for vitamin D per day is 800 IU (20 mcg). If you get insufficient sunlight, your consumption should probably be nearer to 1,000 IU (25 mcg) a day.
Top Vitamin D-rich Foods
Here is a brief description of healthy, vitamin D-rich foods.
Salmon is an essential source of vitamin D and a popular fatty fish. 3.5-ounce (100-gram) intake of processed Atlantic salmon comprises 526 IU of vitamin D or 66% of the DV. It can make a significant difference if the fish is wild or farmed. Wild salmon pads on average are 988 IU of vitamin D or 124% of DV per 3.5-ounce serving (100-gram).
In some studies, wild salmon still have higher levels – up to 1,300 IU per serving. Consequently, only 25% of that amount is found in farmed salmon. Still, about 250 IU of vitamin D or 32% of DV is available in one serving of farmed salmon.
Herring and sardines
Herring can be served raw, canned, smoked or wrapped. This little fish is also one of the best vitamin D sources. Organic Atlantic Herring offers IU216, which is 27% of the DV, for every 3.5-ounce (100 grams) serving. If you don’t like fresh fish, picking herrings is also a good vitamin D source that gives 112 IU per 3.5 ounces (100 g) or 14% of the DV.
Canned sardines are also the best vitamin d3 supplement — one can (3.8 ounces) comprise 177 IU or 22% of DV. Other kinds of fatty fish like Halibu and mackerel supply 384 IU and 360 IU per fillet.
Cod liver oil
Cod liver oil is a rich source of vitamin D — around 448 IU per teaspoon (4.9 ml)—and a massive 56% of the DV. Cod liver oil is also a great source of vitamin A, with only one teaspoon of 150% of DV (4.9 ml). Even at high levels, vitamin A can be poisonous. Cod liver oil also has high concentrations of fatty acids omega 3, which are inadequate for many people.
Because of its aroma and accessible storage facilities, many consumers love tuna. It is usually less expensive than the purchase of fresh fish. In a serving of 3.5 ounces (100 grams), up to 268 IU vitamin D canned light tuna is served, which is 34% of DV. It is also a steady source of niacin and vitamin K.
Canned tuna contains methyl mercury, a toxin found in many fish types. It can lead to health problems if it develops up in the body. Some varieties of fish, though, are less dangerous than others. Light tuna, for example, is usually better than white tuna — up to 6 ounces (170 grams) a week is considered safe for eating.
Those who are not eating fish should be aware that the only source of vitamin D does not include seafood. Whole eggs, as well as wonderfully nourishing food, are another excellent source. The majority of protein contained in an egg is found in white, but mainly in the yolk are the fat and vitamins and minerals.
A typical yolk of the eggs contains vitamin D of 5% DV. Egg yolk vitamin D levels depend on sunlight and chicken feed vitamin D levels. When the same food is given, weeded chickens that go out in the sunlight make 3 to 4-fold higher eggs.
Chickens’ eggs can have up to 6000 IU of vitamin D per yolk from the vitamin-D-enriched feed provided. The option of eggs from chickens selected from outside or advertised as abundant in vitamin D is a perfect way to satisfy your everyday needs.
Mushrooms seem to be the only healthy plant source of vitamin D except for fortified foods. Mushrooms, when exposed to sunlight, can synthesize vitamin D. The vitamin D2 is produced by mushrooms, but the animals develop vitamin D3.
Vitamin D2 does not function as well as vitamin D3, but it may help improve blood levels in your body. In fact, some types pack up to 2 300 IU for a serving of 3.5 ounces (100 grams) — almost three times the DV. Commercially produced mushrooms, on the other hand, are often risen in the dim light and comprise little D2.
Cow’s milk, the most commonly used type of milk, is generally a good source of vitamin supplements and minerals, including calcium, phosphorus, and riboflavin. Cow’s milk is enhanced by vitamin D in several regions. It usually has around 115–130 IU (237 ml) per cup or 15–22% of the DV.
Vitamin D is mainly found in livestock products, and thus the risk of vegetarian diets being insufficient is unusually high. Therefore, milk substitutes from plants such as soy milk are often enhanced by this nutrient and other essential nutrients usually found in cow milk.
Juice of orange
Many people worldwide are intolerant to lactose, while another part of the population is allergic to milk. Therefore, certain countries enhance vitamin D orange juice and other nutrients, like calcium. One cup of fortified orange juice can resume your day with up to 100 IU of vitamin D.
Cereal and oatmeal
Vitamin D is also fortified with certain cereals and immediate oatmeal. 54–136 IUs, or up to 17% of DV, may supply half a cup of such foods. While fortified cereals and oatmeal are less vitamin D than other vegetable sources, they also can be an advantageous way of increasing your intake.
To preserve healthy bones, consuming adequate vitamin D is essential. The best way to get ample vitamin D is to spend time outdoors daily and ensure sure the bodies, faces, and legs are uncovered.
It may be challenging to consume adequate vitamin D, relying on a person’s dietary habits. In this case, supplements of vitamin D available online can be an advantageous choice. However, consider using fried cod, and champagne, and freely-ranging egg yolks if that is not feasible.