Food With High Vit D. If you have osteomalacia, are at risk of osteoporosis, or just want to ensure you get the right amount of Vitamin D in your diet without taking supplements, then this article is for you.
What is vitamin D?
Known as the “Sunshine Vitamin,” it is made in the body by sunlight on the skin.
People that spend most of the time indoors must get vitamin D from artificial
light or vitamin D rich diets and vitamin D pills.
Why do I need vitamin D?
Vitamin D helps bone health by promoting calcium uptake and maintaining
enough calcium and phosphorus for bone growth and bone replacement.
Research has also found that vitamin D helps control conditions such as diabetes,
high blood pressure, cardiovascular disease, and muscle pain/weakness.
Am I at risk of vitamin D deficiency?
There is no way to know for certain until you get a vitamin D blood test. Even
healthy people may have their vitamin D level tested.
You are at higher risk for vitamin D deficiency if you are or have:
Have little sun exposure
Fat malabsorption disorders
Inflammatory bowel disease
Find out what your vitamin D level is by having a vitamin D 25 (OH) D test by
your provider. If you have a vitamin D deficiency, work with your provider to
increase your vitamin D level with diet, supplements and sunlight.
How do I get enough vitamin D?
Receive midday sun exposure (without sun block) for 15-30 minutes in the
late spring, summer and early fall, exposing as much skin as possible. Use
common sense to prevent sun damage to skin, and avoid sun burns. Check
with your provider if you have a condition or take pills that advise against
Take vitamin D supplements.
Consume foods with vitamin D.
How much vitamin D is in a supplement?
Prescription vitamin D pill: 50,000 IU once weekly, short-term to correct
Over the counter vitamin D pills: 400 – 5000 IU daily for maintenance
Vitamin D3 raises blood levels of vitamin D more than vitamin D2
How much vitamin D does the sun provide?
20-30 minutes of sunny, mid-day, summer exposure: 10,000 IU
What are food sources of vitamin D?
There are very few food sources of vitamin D. This makes it hard to get enough
from food alone. Some foods sources of vitamin D include:
Food Source Serving Size Vitamin D (IU)
Salmon (sockeye) 3oz cooked 794 IU
Portabella mushrooms, exposed to ultraviolet
Mackerel 3oz cooked 388IU
White mushrooms, exposed to ultraviolet light ½ cup
Tuna, canned in water 3oz 154 IU
Milk with vitamin D 8oz 115-124 IU
Fortified orange juice 8oz 100 IU
Yogurt with vitamin D 6oz 80 IU
What happens in vitamin D deficiency and how to cure it naturally!
Vitamin D also known as the sunshine vitamin, is extremely beneficial for maintaining a healthy and balanced system. The best source of vitamin D is natural sunlight. That’s why you must have seen people taking sunbath early in the morning, just to get their daily dose of vitamin D.
Vitamin D is required to regulate cellular growth and also, support the neuromuscular functions in the body. It is a fat-soluble vitamin, which promotes calcium absorption in the body, thus improves the bone mineral density.
It is known for its anti-inflammatory properties that cure swelling and joint pain. Vitamin D plays a vital role in boosting your metabolism and immunity. The deficiency of this essential vitamin can lead to several ailments such as inflammation, fatigue, weakness, pain in bones and also trouble in sleeping.
Lack of vitamin D is one of the main reasons behind joint inflammation and pain, which leads to osteoporosis, elevated blood sugar and blood pressure. Therefore, incorporating this multi-functional vitamin in your daily diet is a great idea. If you are someone who is suffering from a chronic case of bone and joint pain or experiencing fatigue on a daily basis, then you must get your vitamin D level checked. Deficiency of this vital vitamin can be cured by eating a balanced diet,which mainly includes foods that are rich in omega3 fatty acids and vitamin D.
Here’s a list of food items that you can eat on an everyday basis to keep your vitamin D levels at check :
Salmon, tuna, mackerel are rich in vitamin D, it is mostly advised to eat fish on a daily basis, if you have vitamin D deficiency in your body. They are also a good source of fatty acids and omega-3, which helps in boosting immunity and gives energy to the body.
Cod liver oil:
Cod liver oil and fish oil are two different sources of nutrients, which are equally important for the body. Try including cod-liver oil supplements in your diet, it has an abundance of vitamin D and omega-3. Both of these have some great anti-inflammatory properties that help in reducing the swelling around the joints.
Eggs are the healthiest food, which you will ever find! Although most of us avoid eating the yolk of an egg, but people who have a deficiency of vitamin D should start eating it religiously.
Mushrooms are extremely nutritional, it contains an array of vitamins and minerals. These are really tasty and can be easily incorporated in your diet. Mushrooms are rich in vitamin D and potassium.
Milk is a rich source of vitamin D. Hence, including a glass of full-cream milk, twice a day can improve the vitamin D level in your body. It will not only boost your metabolism, but also will ensure that you don’t feel tired or drained out throughout the day.
As milk is a great source of vitamin D, it’s products like cheese and paneer are known for their essential vitamins and minerals. Try to incorporate cheese in your daily diet, as it is rich in vitamin D and other beneficial nutrients like vitamin C, vitamin A, vitamin B12, potassium, calcium, magnesium.
If you are lactose intolerant, then this is a great alternative to your regular dairy products and hence, your daily dose of vitamin D. Soya milk and it’s products like tofu, soya milk are a good source of vitamin D and helps in the absorption of calcium in your body.
Food With High Vit D
The best way to get more calcium is from your diet. You probably already know that dairy products — such as milk, cheese, and yogurt — provide calcium. Other foods that are high in calcium include:
- White beans
- Some fish, like sardines, salmon, perch, and rainbow trout
- Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal
High Vitamin D Foods
#1: Fish (Salmon)
per 6oz Fillet
per 200 Calories
Nutrition Facts for Cooked Sockeye Salmon.(Source)
More Fish High in Vitamin D
- 91% DV in 3oz of canned salmon
- 87% DV per cup of smoked whitefish
- 71% DV per 3oz swordfish fillet
- 67% DV in a 3oz rainbow trout fillet
- 36% DV per cup of canned sardines
- 31% DV in 6oz tilapia fillet
- 25% DV per 3oz halibut fillet
See all fish high in vitamin D.
#2: Crimini (Chestnut) Mushrooms (Exposed to UV Light)
per 200 Calories
Nutrition Facts for Raw Cremini Mushrooms (Exposed To Sunlight Or Uv).(Source)
More Mushrooms Exposed to Sunlight High in Vitamin D
- 122% DV per cup of portabella mushrooms
- 98% DV per cup of maitakes
- 92% DV per cup of white button mushrooms
- 17% DV per cup of morels
- 14% DV per cup of chantarelles
- 5% DV per cup of shiitakes
Mushrooms create vitamin D from sunlight much like our bodies. Placing any mushroom under the sun for 20 minutes will boost its vitamin D level.
See the list of vegetables (mushrooms) high in vitamin D.
#3: Fortified Milk
per 16oz Glass
per 200 Calories
Nutrition Facts for Whole Milk.(Source)
More Dairy High in Vitamin D
- 29% DV per cup of low-fat milk
- 17% DV per cup of dehydrated milk
- 16% DV per cup of buttermilk
- 4% DV per 1/4 cup of queso fresco
See all dairy foods high in vitamin D.
Note: Milk in the US is fortified with vitamin D, but does not contain significant amounts of vitamin D naturally. Therefore, milk from other countries may not be a good source of vitamin D.
#4: Fortified Milk Substitutes (Soy Milk)
per 16oz Glass
per 200 Calories
Nutrition Facts for Soy Milk.(Source)
Other Fortified Milk Substitutes High in Vitamin D
- 26% DV per 16oz glass of almond milk
- 24% DV per 16oz glass of rice milk
- 24% DV per 16oz glass of coconut milk
#5: Fortified Tofu
per 200 Calories