š¦¶We review the top 15 foods with vitamin D is in, Foods high in vitamin D, Best vitamin D sources & foods rich in vitamin D!š¦¶
Related Videos:
Best Vitamin D Foods: https://youtu.be/t_6P1Lfw3XA
Vitamin D Secrets: https://youtu.be/E9hjyvOPNz4
Vitamin D Sunlight LIE: https://youtu.be/U_BRc1a3XRA
Magnesium Threonate: https://youtu.be/-AX_LXYFCTI
The Full Magnesium Secret: https://youtu.be/YrKtsO9rXcY
Reverse 90% of Diabetes with this Diet: https://youtu.be/qCQW9e7CrEk
Best Diabetic Foods: https://youtu.be/jLID96VA7j0
How to know your heart is not well: https://youtu.be/qx4QAX2L4Fo
Reverse Clogged Arteries: https://youtu.be/oNiZo0nO048
Diabetic Neuropathy [Peripheral Neuropathy]: https://youtu.be/E_0ALrqYUSM
10 Best Diabetic Vitamins: https://youtu.be/sPihveT3oc0
Morning Drink: https://youtu.be/YOFrlc10E4E
Skin Signs of High Blood Sugar: https://youtu.be/8U9b36D43xI
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Chapters:
0:00 Intro
0:48 What is Vitamin D
2:05 Vitamin D Benefits
6:08 Top 15 Vitamin D foods countdown
11:53 How much vitamin D per day?
12:28 too much vitamin D?
DISCLAIMER:
Dr. Tomasz Biernacki received his Doctor of Podiatric Medicine degree from Kent State College of Podiatric Medicine in 2013; he completed his Surgical Reconstructive Foot Surgery & Podiatric Medicine Residency in 2017; he completed 2x traveling Fellowships in Diabetic Surgery, Skin Grafting & Nerve Surgery. He is double board certified in Podiatric Medicine and Foot & Ankle Surgery. Dr. Biernacki is a licensed podiatrist & surgeon in Michigan. This video should not be used to self-diagnose and is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Biernacki and you. It would be best to not change your health regimen or diet before consulting a physician and obtaining a medical exam & diagnosis. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition.
I just put out some videos on vitamin D and I’m blown away
by how many views they got. All over the world. People are watching
Vitamin D, It’s such a hot topic. But one of the things that people commented are,
why don’t you talk more about the foods? And you’re right,
that’s what we’re doing in this video. The crazy thing is vitamin D
deficiency is 78% around the world. There is a phenomenal study
that was just done that looked at 308 studies around the world.
They actually checked blood levels. 78% of people around
the world are deficient. The more north you get, the higher
the deficiency level. And we’re going over the top
15 foods from worst to best foods
and worst practical foods to eat. And we’re starting now. There’s two ways to get your vitamin D. I go over the video, The Big Lie and the big secret of using sunlight
to get your vitamin D. A large portion of the world
is not able to get vitamin D properly from the sun,
and I go over the reasons why. In that video in-depth, we talk about skin
cancer rates, different strategies to get your vitamin D, Check that out below
because there’s a lot of misconceptions. There’s a lot of lies about sunlight
Vitamin D has historically been made by getting sunlight
so exposed skin to convert non enzymatic li seven high hydro
cholesterol to pre vitamin D3. This is a good way to get it. But now we’re wearing clothes
as we live up north. It might not even be possible
to get this sunlight. This is a magic and unique chemistry
reaction in our blood, in our bodies. But we can’t always take advantage
of this. here. We’re going over food. There’s two types. There’s vitamin D2 and vitamin D3. The best way to get it
is naturally through your foods. There are supplements available
and I linked them down below. I go over some videos
how to use the supplements or the reality is if you can do it
naturally, if you can eat foods, that is the way to go. I did a deep dive from least important
to most important foods for your vitamin D, But first, I want to go over the benefits of vitamin
D, and I’m going to count those down. Number
ten Improved Mood and mental health. Vitamin D helps with depression, helps
with everything I know. Once I started supplementing and taking
it, I feel a lot better during the winter. Number nine supports weight management. Vitamin D plays a critical role in weight
loss, according to some studies. Number eight, it helps with wound healing
cuts, blisters, skin conditions. If you’re in a sunny area, there’s no
doubt your skin is a little bit healthier. Then in the winter, when it’s scaly,
crusty and dry. Number seven,
reduced risk of certain cancers. There’s a lot of studies, especially like
colorectal cancer, for example. But vitamin D can play a critical role. Number six, diabetes management. There’s a lot of studies
that show how Vitamin D is important in regulating insulin level
and aiding in the management of diabetes. Number five, Heart health. There’s an association between vitamin D
levels and heart and vascular health. Number four, reduce risk of the flu. There is a great study that basically
within 250 miles of the equator, north and south, there’s no flu season. This is something that not really
mentioned much in the media, but there’s a lot of great studies
that show vitamin D is critical for immune function,
and some would even suggest that it can help
reduce the likelihood of influenza. Number three, bone
health and calcium absorption. Vitamin D, critical towards
absorbing calcium, utilizing calcium
managing parathyroid hormone. Two things Control your bone,
build up your parathyroid gland, which releases parathyroid hormone
that makes the bones take up more calcium and parathyroid hormone. Also creates vitamin
D, so you have to have sufficient vitamin D both work on the intestines
to take up and keep more calcium. If you have more calcium,
more parathyroid hormone, more vitamin D cells called osteoblasts,
you can see them work here. They lead down more bone,
they build more bone. If you don’t have that balance,
then cells called Osteoclasts eat up the bone, chew it up,
and you develop osteoporosis over time. We go over a video on all the vitamins,
vitamin K2, magnesium, vitamin D, omega three fatty
acids and bone health and osteoporosis. Check that out if you have time. Number two, reduce
risk of autoimmune diseases. This is crazy, but vitamin D levels are associated
with certain autoimmune diseases, and the more north you go, the higher
some of these autoimmune diseases are present.
That just blew my mind. Check out those studies
in our sunlight video In the north. The tricky part is from about November
to about March, the sun is south, so you’re not getting a lot of rays,
especially in North America, in Europe, in Russia, northern China. And this is why you mentioned
a lot of these illnesses like autoimmune illnesses, osteoporosis,
the vitamin D deficiency symptoms, they’re seen in a lot greater
quantities in these areas above 35 degrees north and below 35 degrees
south, but below 35 degrees south. There’s not a whole lot of population
in the world. It is actually possible to use a sunlamp. Now, there’s a lot of brands out there, and I look this up,
the studies aren’t very conclusive. That means nobody really paid
to do the studies. How much you need for how long. But they recommend,
you know, 5 minutes, 3 to 4 times a week. That’s all you need to convert your skin
to your level, to your kidneys, and get your vitamin D,
that basically means your seven day hydro cholesterol level
can be converted by 5 minutes with this lamp to pre vitamin
D3 to get your normal levels. Now, there’s no real studies
verifying this, so tell me what you think. They are about 600 or more dollars,
so they’re not the cheapest thing in the world. and number one, immune support. Potentially
the most critical effect of vitamin D is that it supports the immune system. Helping the body fight infections
and disease is very well-studied, very well proven. I won’t get into that in this video. We’re going over the foods
here in this list. I go from least practical
and the least effective. The most practical and most effective. Number 15, margarine. Fortified margarine. So in America and Europe, they fortify a lot of these foods up
to 15 international units per tablespoon. But how practical is it? I don’t recommend
anybody go eat more margarine. There’s a lot of videos. Now. How butter is actually better
than margarine in America. They banned trans fats,
but I won’t get into that. That’s why it’s number 15. Number 14, fortified plant based milk. So if you’re vegan, you’re almond milk,
you’re soy milk. There’s 144 international units
per cup in soy milk and almond milk. It’s a great choice for vegans. It’s very practical, but it’s number
14 on the list, 13 fortified cereals. So if you have kids, I know I have
four kids, it’s hard to get them to eat. But one cup of fortified cereal
now has about 100 international units. They’re getting vitamin D
into a lot of these foods. For a kid, it’s practical,
but you’re getting a lot of sugar, you’re getting a lot of filler,
a lot of processed garbage in there. It’s probably not the best choice. Number 12, beef, liver, 3.5 ounces. Have 50 international unit. For my carnivore fans out there,
most meats are just loaded with nutrients. So your B vitamins,
especially your B12, your vitamin D, there is a lot of nutrition in beef. So I’m a huge fan of supplementing
beef in your diet. It’s very nutrient rich,
potentially not the cheapest thing to eat with the high inflation economy now
number 11 fortified orange juices. I’m normally not a big fan of juices because a lot of my patients
are diabetics. It’s very high in sugar, but there is 100 international units
in fortified orange juice. You get some vitamin C,
there’s some benefits. But reality is you might as well
just take a supplement and skip the sugar in that case, because it is synthetic. And this fortified food number
ten egg yolks. For me,
this personally makes it a lot higher. There’s a lot of bad press about egg
yolks and eggs, but I have a great video. All the lies, all the secrets about eggs. If you eat eggs in your diet,
I’m not going to ruin it for you. Watch that video. But so much nutrition,
so much vitamin D in your eggs, especially if you get farm raised eggs. There’s a lot more omega three,
a lot more vitamin D in your eggs. I would personally move
eggs up a lot higher on this list, but right now it landed on number ten. But if I were to redo it, I’d put eggs
higher. Number nine cheese. The content varies, but a cheese slice is going to have like
24 to 50 international units, not the most widely consumed,
but a lot of people eat cheese out there. They love it. You’re getting a little bit of vitamin D
in your cheese. Number eight, fortified yogurt. Vitamin D in yogurt
is about 80 to 100 international units. I love feeding my kids yogurt,
especially high fat Greek yogurts for my younger kids. I fill them up. I have pouches. They love eating it. They get their protein, they get a lot of
vitamins in it for kids, very important. For me, it’s probably one of my go tos. I love eating Greek yogurt as well, kind of protein,
a ton of nutrition in the right brands. Number seven, mushroom you’ve exposed
mushrooms are a great source of vitamin D, a 3.5 ounce serving
can have 150 international units to 450 international units
depending on the exposure. This is practical for vegans, vegetarians. You got to check
and make sure they’re you’ve exposed how you would do that
Depends on the staff. Number six, Canned tuna. Vitamin D content
is 250 international units per 3.5 ounces. So eating a little bit of tuna
can give you a ton of vitamin D, It’s very easily available. Canned tuna is pretty cheap. It stores for a long time. The one thing I would say
is going crazy with it potentially, if they’re farmed,
you might have some mercury exposure. I have a video about fish
toxicity down below. Check that out. That might help you out. Number five, mackerel. Mackerel is great. 650 international units per 3.5 ounces. Getting a little bit of mackerel
gives you a ton of vitamin D, a ton of nutrition,
kind of omega three fatty acids in there. Not the easiest to get, but a huge amount
of vitamin D, especially in the winter. If you book this into your diet. Number four, canned sardines. The Ninja Turtles love this. That’s why the Ninja Turtles are so buff,
so strong. 275 international units per 3.5 ounces. Easy to store, easy to consume. Not the most expensive at the store. Very easily available. If you need vitamin D
and you don’t want to take supplements, that’s a great route to go. Number three, herrings and sardines. The vitamin
D content is insane in herrings and sardines, 1600 international units
per 3.5 ounces. That’s a ton. Eating just a little bit can give you
a decent amount during the day. Highly nutritious food, but less common in some diets, but should be available
even can portions. Now we’re getting into the good stuff.
Salmon. Salmon is not the cheapest in the world,
but wild caught salmon 1000 international units per 3.5 ounces,
depending on the variety. The more wild
it is, the more international units. This is widely available. It’s not the cheapest in the world,
but getting a little bit of salmon. Great for your omega three fatty acids,
great for your vitamin D and number one bum bum bum cod liver oil. This is essentially a supplement. It’s so action packed. About one tablespoon of cod liver
oil is almost 1500 international unit extreme practical if you’re supplementing with a natural food cod liver oil. This is a less
commonly used regular food item. But if you want a natural oily
build of vitamin D into your diet, more cod liver oil in there. I go over videos about what the problem is with sunlight,
especially in cold regions. In the wintertime, it’s almost impossible
to get enough vitamin D, almost 80% deficiency around the world. Getting the right foods can help. So for example, the Inuits in Canada,
they eat so much cold water fish
and they get decent vitamin D levels. That’s how they’ve adapted
because they don’t get that sunlight. Did I miss any food? I personally love to eat a lot of eggs. I love to eat fish.
The recommended dosage. The argument is that it’s way
lower than you think. I personally take about 5000
to 10000 international units a day. I take it with vitamin K2,
I take some omega three fatty acids, I take some magnesium as well. I go over all that in my guides down
below, including what are the best supplements,
how you should go about it. But these things,
they don’t have to be expensive. I know in today’s economy inflation is high, but these things don’t
have to be comparatively expensive. And I know for me, if I miss work,
if I get sick, that’s a disaster. It easily pays for all the supplements
keeping my family healthy. This is a priority for me personally,
since I’ve started taking vitamin D, I feel like I never get sick at all. There’s like a year at a time
where I don’t get the flu even once. Whereas before, when I first started
at the hospital, I was getting sick. Like every week. I felt like a disaster,
but now hardly ever happens to me again. That’s just one study, but check out
those videos below about our sunlight, about our best supplements,
and start getting healthier.
