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20 Foods High In Vitamin D
Vitamin D is a very important nutrient in regards to our health and for promoting our well-being. It is the only nutrient that is produced by being exposed to the sun, so if we are indoors we will want to make sure we are eating at least a few of these foods to make sure we are getting adequate levels of this vitamin. Vitamin D deficiency is one of the world’s most common nutrient deficiencies, and the daily recommended dosage is often anywhere between 400IUs to 800 IUs, but always discuss with your medical practitioner for further information regarding the correct dosage for you. Now, lets discuss some foods that are excellent sources of vitamin D.
1. Salmon is an excellent source of vitamin D. Per 100 gram serving, Atlantic salmon contains almost 70% of the daily recommended value, or DV, of vitamin D, with wild salmon varieties containing even much more then this.
2. Crimini mushroom are another great source of vitamin C, especially per calorie. One cup of these healthy vegetables contain over 140% DV of vitamin D, but 100 calories worth contains over 700% DV of vitamin D, clearly making them a vitamin D powerhouse.
3. Tuna is another great source of vitamin D. A 100 gram serving contains about 34% DV of this vitamin, while also being rich in vitamin K. Just be sure to consume canned tuna in moderation.
4. Eggs are an excellent source of vital nutrients, especially when the yolk are consumed. One small egg contains about 5% DV of vitamin D, but pasture raised chickens that get frequent sun exposure can produce eggs that increase to 20% DV in a single egg as studies have shown.
5. Cod liver oil has long been used as a health supplement and is packed with vitamin D. Just one teaspoon of it contains over 50% DV of vitamin D, which is especially helpful in fighting vitamin D deficiency.
6. Herring is a great vitamin D source. This fish contains almost 30% DV of vitamin D in just a 100 gram serving alone and can be consumed using many different recipes.
7. Though not the most popular fish variety when compared to others on this list, swordfish is a vitamin D powerhouse. Just 3 ounces of swordfish, which is less then 100 grams, contains almost 150% DV of vitamin D and is nutrient rich.
8. Sardines are another great source of vitamin D. They are very nutrient dense. Just two sardines offer 15% DV of vitamin D, as well as many other nutrients and protein.
9. Cod is a popular fish consumed by many individuals and is an amazing source of vitamin D. One small fillet of Atlantic cod offer about 25% DV of vitamin D as well as many B-vitamins.
10. Like cod, haddock is another popular fish variety. One small serving of haddock will provide almost 10% DV of vitamin D, which can add up quickly when other foods on this list are consumed.
11. Tofu, especially fortified varieties which are incredibly popular are very high in vitamin D. One cup offer 30% DV of this nutrient and is high in protein and fairly low in calories as well.
12. If you are not a dairy consumer or follow a vegan diet, then you can still obtain a high amount of vitamin D from soy milk. Fortified soy milk provide 30% DV of vitamin D in just on 16 ounce glass.
13. Yogurt is a simple way to add vitamin D to your diet. Just one cup of yogurt contains almost 20% DV of this vitamin, and can be consumed a number of different ways, making it incredibly easy to add to your diet.
14. Beef liver is known for its high levels of vitamin B12 and other B vitamins, but in only a three ounce serving, it can offer almost 15% DV of vitamin D, which is a great alternative to the many fish options mentioned.
15. Fortified orange juice varieties are also an excellent source of vitamin D and are very common. One cup of this orange juice can offer about 15% DV of vitamin D, but some varieties can offer even more then this. Just be sure to consume varieties with no sugar added.
16. Another protein and meat alternative to fish that is a great source of vitamin D are pork chops. In one moderate serving, it can offer over 10% V of vitamin D and can be very satiating as well.
17. Rainbow trout is an incredible source of vitamin D and should not be overlooked. In just one small serving of this fish, it offers about 70% DV of vitamin D, while also being high in B-vitamins and other nutrients.
DISCLAIMER: This video is for educational and informational purposes only. While we have tried to ensure that the information is sound and accurate, we cannot guarantee its accuracy. The information in this video should not be substituted for professional medical advice and opinions. If you are experiencing any ailments, serious or otherwise, always seek professional medical treatment and advice.
