Food With D3


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Food With D3

Remember that you have three choices about how to get your vitamin D:

  • Sunlight
  • Your diet
  • Supplements

Doctors often favor the supplement because of the dangers of UV rays and the difficulty of getting vitamin D from diet alone. Oily fish is the best source of D3, but few people want to eat fish daily.

In the United States, these foods are usually fortified with vitamin D2:

  • Cow’s milk
  • Plant-based milk
  • Infant formula
  • Breakfast cereal
  • Yogurt
  • Margarine
  • Orange juice

Remember that Vitamin D2 is found mainly in plants, while D3 comes mainly from animals. Mushrooms, especially when exposed to UV light, are a rich source of vitamin D, but it is mostly D2 with some D3. 

When listing the amount of vitamin D in foods, most sources do not distinguish between vitamin D2 and D3. Some foods will contain a mixture of both forms. The following foods are rich in vitamin D, and since they are animal sources, they contain mainly D3:

1.  Rainbow trout, farmed

Just 3 ounces of rainbow trout provides 645 IU for 81% of the DV. It is also rich in heart-healthy omega-3 fatty acids.

2.  Sockeye salmon

Sockeye salmon has slightly less than trout at 570 IU and 71% of the DV. Salmon can contain mercury, but some authorities say the benefits of salmon outweigh the hazards, especially when eaten in moderation.

3.  Sardines

A typical serving of sardines, which is about one can, would provide around 200 IU. Sardines offer other nutrients, such as vitamin B12 and omega-3s.

4.  Egg

With 44 IU and 6% of the DV, the vitamin D in one egg is almost identical to two sardines. The cholesterol content makes loading up on eggs inadvisable.

5.  Beef liver

Some people love liver. Some people hate it, but it packs a nutritional punch, with lots of protein, iron, and vitamin A. Like eggs, it is quite high in cholesterol. The vitamin D in 3 ounces of liver is 42 IU for 5% of the DV.

Why You Need Vitamin D3

Authorities disagree about how much vitamin D the body needs. In the United States, the Daily Value (DV) for vitamin D has been set at 800 International Units (IU). 

It’s important not to take too much vitamin D. Vitamin D toxicity is rare but can be serious, resulting in symptoms ranging from nausea to bone pain and kidney stones.

 A deficiency of vitamin D can have serious consequences in the body. Vitamin D is vital for these reasons:

1.  Bone Health

Doctors discovered vitamin D when they were studying rickets, a children’s bone disorder. Today rickets is rare, but vitamin D is still needed for bone health. It’s especially important for women past menopause, who are at risk of osteoporosis. Vitamin D is also used to treat a more serious bone condition called osteomalacia (softening of bones). Vitamin D allows the body to absorb calcium. Without vitamin D, the body uses only a small percentage of the calcium in food.

2.  Anti-Cancer Properties

Higher levels of vitamin D in the blood are associated with lower levels of some cancers, including colorectal, prostate, and pancreatic. In animal studies, vitamin D was associated with fewer tumors and slower growth of tumors. Clinical trials in humans suggest that vitamin D may not prevent cancer but may slow its progress.

3.  Brain Health

Low levels of vitamin D may be a risk factor for various forms of dementia, including Alzheimer’s disease. Animal studies and cell studies have shown a connection, but the results of clinical trials have been mixed. Further research is needed.

Vitamin D3 Rich Foods: These 5 Foods May Help To Prevent Vitamin D3 Deficiency

Vitamin D3 is an essential vitamin which we mostly get from the sun. Here we bring you some foods that can help you to gain vitamin D3


Vitamin D3 Rich Foods: These 5 Foods May Help To Prevent Vitamin D3 Deficiency


  • Vitamin D3 is an essential vitamin that our bodies require
  • We usually get this vitamin from the sunlight
  • Check out these foods that you can add for vitamin D3

At some point, we all have heard from our elders to spend some time outside in the sun to gain vitamin D3. We might have dismissed their concern at that time, but today we realize its importance. This vitamin, which we gain maximum from the sunlight, plays an integral part in maintaining our health. But most of us are devoid of it. According to nutritionist Yash Vardhan Swami, “85% of us Indians are deficient in Vitamin D3 despite our body being capable to produce it on our own when exposed to sunlight. This vitamin plays a huge role in our immune system and suppression of inflammatory cytokines.” While sunlight is essential in gaining this vitamin, did you know that many common foods, especially non-vegetarian ones, are high in vitamin D3? So, for you to indulge in them, here we bring you certain foods that you can add to your diet! Check them below:

Here Are 5 Foods Rich In Vitamin D3:

1. Salmon

Salmon is an excellent source of vitamin D and a favourite fatty fish. According to the USDA, one 3.5-ounce (100-gram) meal of salmon contains 66% of the daily value.


2. Egg Yolk

The yolk contains the majority of the fat, vitamins, and minerals in an egg, whereas the white has the majority of the protein. 5% of the recommended daily value of vitamin D intake is present in the egg.


3. Cow’s Milk

The most prevalent type of milk, cow’s milk, is high in calcium, phosphorus, and riboflavin. In addition, cow’s milk is supplemented with vitamin D in numerous countries. It typically contains 15-22% of the daily value as per USDA.


4. Cod Liver Oil

If you don’t like fish, cod liver oil can help you get some nutrients that you wouldn’t get from other sources. It is a good source of vitamin D. According to USDA, it accounts for a whopping 56% of the daily value.

5. Soy Milk

Because vitamin D is solely found in animal products, vegetarians and vegans are especially vulnerable to deficiency. As a result, plant-based milk alternatives such as soy milk are frequently fortified with this nutrient.

So, add these foods to your diet and gain vitamin D3!

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Top 10 most Vitamin D rich foods


Cod liver oil

Top 10 most Vitamin D rich foods - cod liver oil

Per portion: 440 – Per 100g: 9,780


Salmon and mackerel

Top 10 most Vitamin D rich foods - salmon and mackerel

Per portion: 400 – Per 100g: 470


Tinned sardines

Top 10 most Vitamin D rich foods - tinned sardines

Per portion: 270 – Per 100g: 270


Tinned tuna

Top 10 most Vitamin D rich foods - tinned tuna

Per portion: 154 – Per 100g: 181


Almond milk

Top 10 most Vitamin D rich foods - almond milk

Per portion: 68 – Per 100g: 30


Breakfast cereal

Top 10 most Vitamin D rich foods - breakfast cereal

Per portion: 52 – Per 100g: 168



Top 10 most Vitamin D rich foods - eggs

Per portion: 41 – Per 100g: 73


Shiitake mushrooms

Top 10 most Vitamin D rich foods - shiitake mushrooms

Per portion: 40 – Per 100g: 53



Top 10 most Vitamin D rich foods - caviar

Per portion: 33 – Per 100g: 116



Top 10 most Vitamin D rich foods - margarine

Per portion: 30 – Per 100g: 300

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