What Vegetables Have Vitamin D In Them? Vitamin D is a fat soluble vitamin that can be naturally made by the body upon exposure of the skin to the sun. Generally, foods rich in vitamin D include cow’s milk, egg yolk, fish and other animal sources. But the best way to get vitamin D is through supplements or by taking a stroll under the sun regularly. As such, here are 10 vegetables with high levels of vitamin D you should eat more often.
7 Nutritious Foods That Are High in Vitamin D
The importance of vitamin D to our long-term health is gaining more and more attention.
We are aware that vitamin D has an impact on several body processes, including bone health. Low vitamin D levels may also be a risk factor for autoimmune illnesses, according to research.
Many individuals don’t consume enough vitamin D. Because specialists are still arguing what the appropriate target levels should be, it is difficult to estimate how many people are deficient.
According to research, roughly 24% of Americans may be vitamin D deficient. There may be more deficiencies in some parts of the world. About 40% of people in Europe are thought to be vitamin D deficient.
When exposed to sunlight, our bodies make vitamin D. It’s challenging to receive enough vitamin D in this method for a few reasons.
Cover up, use sunscreen, and stay indoors during the sun’s peak hours to lower your risk of developing skin cancer. Additionally, it might not be able to get adequate year-round sun exposure depending on where you reside in the world.
Therefore, it is advisable to obtain vitamin D via diet or supplements.
Daily recommended dose of vitamin D
The daily value (DV) for vitamin D is 800 IU (20 mcg). The vitamin D content is listed as a percentage of the DV on the nutrition facts label on food packages. This tells you what amount of your daily vitamin D requirement the food will provide
It’s best to get vitamin D from food or supplements.
Whether you need a vitamin D supplement in addition to food and sun exposure is a question to ask your doctor. They can also help you find out if you are deficient.
Here are 7 healthy foods that are high in vitamin D.
5 Healthy Foods That Are High in Vitamin D
40% of U.S. residents are deficient in vitamin D. This video covers healthy foods that are rich in Vitamin D to make sure you get enough.
Salmon is a popular fatty fish and a great source of vitamin D.
According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV
Whether the salmon is wild or farmed can make a big difference in the vitamin D content.
On average, wild-caught salmon has more vitamin D. The amount of vitamin D will vary depending on where the salmon is caught and the time of year.
One study showed that the vitamin D content of salmon caught in the Baltic sea ranged from 556–924 IU of vitamin D per one 3.5-ounce (100-gram) serving, providing 70–111% of the DV
Wild salmon typically contains more vitamin D than farmed salmon, but both are good sources of vitamin D. In a 3.5-ounce (100-gram) serving, farmed salmon contains around 66% of the DV and wild salmon can contain up to 160% of the DV.
2. Herring and sardines
Herring is a fish eaten around the world. It is often smoked or pickled. This small fish is also a great source of vitamin D.
Fresh Atlantic herring provides 214 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV
If fresh fish isn’t your thing, pickled herring is also a good source of vitamin D, providing 113 IU per 3.5-ounce (100-gram) serving, or 14% of the DV. Pickled herring also contains a high amount of sodium, at 870 mg per serving. It may not be a great option if you are trying to lower your salt intake
Canned sardines are a good source of vitamin D as well. A 3.5-ounce (100-gram) serving provides 193 IU or 24% of the DV.
Other types of fatty fish are also good vitamin D sources. Halibut and mackerel provide 190 IU and 643 IU per 3.5-ounce (100-gram) serving, respectively.
Herring contains 214 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring, sardines, and other fatty fish, such as halibut and mackerel, are also good sources.
3. Cod liver oil
Cod liver oil is a popular supplement. If you don’t like fish, taking cod liver oil is another way to get nutrients that are hard to get otherwise.
It’s an excellent source of vitamin D. At about 450 IU per teaspoon (4.9 mL), it clocks in at a massive 56% of the DV. It has been used for many years to treat vitamin D deficiency. It also has a history of being used as part of treating rickets, psoriasis, and tuberculosis
Cod liver oil is also very high in vitamin A, with 150% of the DV in just a single teaspoon (4.9 mL). Vitamin A can be toxic in high amounts. The safe upper limit (UL) for vitamin A is 3,000 mcg. A single teaspoon (4.9 mL) of cod liver oil contains 1,350 mcg of vitamin A.
Make sure that you aren’t exceeding the upper limit with cod liver oil or any other vitamin A supplements
In addition, cod liver oil is high in omega-3 fatty acids. Omega-3s may play a role in heart health and may reduce inflammation in the body. Along with fatty fish, cod liver oil is another source of these fatty acids. If you don’t eat fish, it can be hard to get enough omega-3 in your diet
Cod liver oil contains 450 IU of vitamin D per teaspoon (4.9 mL), or 56% of the DV. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.
4. Canned tuna
Due to its flavor and convenient storage options, canned tuna is a favorite among many people. Usually, it is less expensive than purchasing fresh fish.
A 3.5-ounce (100-gram) portion of canned light tuna contains up to 269 IU of vitamin D, which is 34% of the DV.
A heavy metal called mercury is present in numerous fish species. Mercury levels in larger fish are higher than those in smaller fish. The type of tuna determines how much mercury is present in canned tuna.
Mercury levels are lower in light canned tuna because it originates from smaller fish. Mercury levels are higher in canned white tuna.
Methylmercury can accumulate in your body over time. It may occasionally cause significant health issues.
The Environmental Defense Fund (EDF) advises consuming light tuna just once a week, or about 3.5 ounces (100 grams). Consult your doctor about the recommended weekly intake of tuna if you’re worried about mercury ingestion.
Canned tuna contains 269 IU of vitamin D per serving. Choose light tuna and eat no more than one serving per week to prevent methylmercury buildup.
5. Egg yolks
Fish are not the only source of vitamin D. Whole eggs are another good source, as well as a wonderfully nutritious food.
Most of the protein in an egg is found in the white, and the fat, vitamins, and minerals are found mostly in the yolk.
The yolk from one large egg contains 37 IU of vitamin D, or 5% of the DV
A few factors affect the vitamin D level of egg yolks.
Sun exposure for the chicken, the vitamin D content of the chicken feed, and exposing liquid yolk to UV light will increase vitamin D in the egg. When given the same feed, pasture-raised chickens that roam outside in the sunlight produce eggs with levels 3–4 times higher.
Additionally, eggs from chickens given vitamin D enriched feed may have up to 34,815 IU of vitamin D per 100 grams of yolk. So if one yolk is about 17 grams, that means you’ll get around 2.5 times the DV of vitamin D in a single egg
Choosing eggs either from chickens raised outside or marketed as high in vitamin D can be a great way to meet your daily requirements.
Eggs from commercially raised hens contain about 37 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin D enriched feed contain much higher levels.
Mushrooms are the only adequate non-animal source of vitamin D besides fortified foods.
When exposed to UV radiation, mushrooms can produce vitamin D just like people can.
However, while animals make vitamin D3, mushrooms create vitamin D2.
Although vitamin D2 aids in increasing vitamin D levels in the blood, it might not be as efficient as vitamin D3.
Due to their exposure to UV light, some wild mushrooms are fantastic providers of vitamin D2. A type of mushroom that grows in the wild is called a morel. These mushrooms have a 136 IU (17% of the DV) vitamin D content per cup.
Many mushrooms used in food production are cultivated in the dark and have very little D2. To increase the vitamin D content of some mushrooms, ultraviolet (UV) radiation is used. One cup of UV-exposed cremini mushrooms has 1,110 IU, or 139% of the daily value (DV), of vitamin D.
Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.
7. Vitamin D fortified foods
Natural sources of vitamin D are limited, especially if you’re vegetarian or don’t like fish.
Fortunately, some food products that don’t naturally contain vitamin D are fortified with this nutrient.
Cow’s milk is a naturally good source of many nutrients, including calcium, phosphorous, and riboflavin. In several countries, cow’s milk is fortified with vitamin D. In the United States, 1 cup of fortified cow’s milk contains 115 IU of vitamin D per cup (237 mL), or about 15% of the DV
Since vitamin D is found almost exclusively in animal products, vegetarians and vegans may find it trickier to get enough For this reason, plant-based milk substitutes such as soy milk are often fortified with vitamin D, along with other nutrients usually found in cow’s milk.
The amount can vary depending on the brand. One cup (237 mL) contains around 100–119 IU of vitamin D, or 13–15% of the DV
Around 65% of people worldwide are lactose intolerant, and around 2% have a milk allergy
For this reason, some companies fortify orange juice with vitamin D and other nutrients, such as calcium. One cup (237 mL) of fortified orange juice with breakfast can start your day off with up to 100 IU of vitamin D, or 12% of the DV
However, orange juice isn’t a great option for everyone. For people prone to acid reflux, it can worsen symptoms.
If you live with diabetes, you may notice that juice causes a spike in your blood sugar level. That said, it’s a great option if you’re trying to treat a low blood sugar level.
Cereal and oatmeal
Cereals are another food that may be fortified with vitamin D.
One cup of fortified wheat bran flakes contains 145 IU of vitamin D, equal to 18% of the DV. One cup of fortified crisp rice cereal has 85 IU of vitamin D, or 11% of the DV
Remember that not all cereals will contain vitamin D. It’s smart to check the nutrition label to find out how much vitamin D is in the product. Though fortified cereals and oatmeal provide less vitamin D than many natural sources, they can still be a good way to boost your intake.
Foods such as cow’s milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D. You will need to check the labels to find out the vitamin D content as it can vary widely. If the product is not fortified, it won’t be a source of vitamin D.
Vitamin D-Rich Foods to Eat When the Sun Is Nowhere to Be Found
Like your mother always said: Don’t forget your vitamins. And vitamin D is one you definitely shouldn’t ignore. This essential helps regulate calcium so your bones stay healthy, and aids in muscle and immune system function, as well as hormone synthesis, explains Kelly Pritchett, PhD, RD, CSSD.
Getting some sun is the simplest approach to increase your vitamin D levels. According to Pritchett, our skin carries the inactive form of vitamin D, which the liver and kidneys may transform into the active form when exposed to UVB rays from the sun. What if, though, it’s the dead of winter? It is simply a matter of including it in your diet. The foods listed below will provide you with the daily need of 600 IU (international units) of vitamin D that you need to maintain healthy bones.
This information was pulled from a poll. At their website, you might be able to discover the same material in a different format or more details.
1. Fatty Fish.
“Fatty fish and fish liver oils are amongst the best sources of vitamin D,” says Lori Zanini, RD, CDE and creator of ForTheLoveOfDiabetes.com. In fact, it’s about the only meat that provides the vitamin in a discernible dose.
Three ounces of cooked swordfish can provide 566 IU of the vitamin while three ounces of cooked sockeye salmon provide 566 IU. Alternatively, you can get 154 IU per 3 ounces of canned tuna or a whopping 1360 IU from one tablespoon of Cod liver oil.
2. Milk, cheese, and yogurt.
No worries if you’re not a lover of fatty fish. Dairy with added vitamin D is here for you. “In the US, vitamin D fortification is fairly prevalent. In fact, it provides the majority of the milk supply “explains Danone North America’s Senior Manager of Scientific Affairs, Amanda Blechman, RD. Despite having less vitamin D units than other food sources, dairy products are still preferable than not eating any, according to the expert.
A cup of milk contains between 115 and 125 IU.
Margarine has 60 IU per spoonful while yogurt has 80 IU per dish.
If you’re considering drinking milk, Blechman suggests Horizon Organic High Protein Milk since it includes 12 grams of protein per serving, which is 50% more protein than conventional dairy milks. If you prefer yogurt, she recommends Oikos Triple Zero Greek Nonfat Yogurt, which has 15% of the recommended daily intake of calcium and vitamin D.
Unfortunately, with only 6 IU of vitamin D per oz., cheese is one of the weaker dairy sources of the vitamin for us cheese lovers. But perhaps all it implies is that we should eat more cheese?
Good news for those who enjoy a scramble for breakfast. Another protein source with a high amount of vitamin D is eggs, which contain 36 IU per egg. Zanini advises combining your vitamin D sources to get the most vitamin D at breakfast.
She suggests having two or three Pete and Gerry’s Hard Boiled Eggs with a cup of whole milk yogurt topped with your favorite berries. “Pete and Gerry’s eggs are a top nutritional choice from a dietitian’s perspective because they are organic, free-range, and certified humane. Bonus: They’re peeled and ready-to-eat,” she says.
4. Fortified cereals.
There are a variety of fortified cereals available in addition to fortified dairy products that can provide a quick fix for your vitamin-deficient diet.
Zanini advises consumers to seek out cereals that provide at least 10–20 percent of the recommended value or 133 IU of vitamin D on the label. Oh, and if you make sure the cereal also has 2.5 grams of fiber per serving, then you’ll get closer to your daily fiber goal of 25 grams (21 if you’re older than 51) and kill two birds with one stone.
5. Fortified orange juice.
If you’re already chugging some OJ to get your fill of vitamin C, you can buy vitamin D-fortified orange juice and take care of that at the same time.
6. UV-exposed mushrooms.
According to Blechman, vitamin D is generally not found in vegetables, but it can be found in UV-treated mushrooms. Zanini claims that three ounces of UV-exposed mushrooms can deliver up to 200-800 IU of vitamin D. Unfortunately, supermarket stores do not always have UV-exposed mushrooms. However, you can search your store for Monterey mushrooms or simply read the label to see if today happens to be your lucky day.