- Your Guide to Buying Healthy Supplements and Vitamins
- 10 Foods Loaded in Vitamin C to Boost Your Immune Health
- What You Need to Know About Cold-Pressed Juice
- How Vitamin D Helps You Build Muscle
- Will B Vitamins Do Anything for You?
- Foods to Feed Your Brain
- Lose Weight on the Mediterranean Diet
- The Flexitarian Diet for Weight Loss and Health
- Healthy Uses for Lemons that Will Blow Your Mind
- 10 Fruits and Veggies You'd Do Well to Eat
- Best Places to Buy Vitamin Supplements
- How to Keep Fit During the Holidays
- Benefits and Functions of Vitamin K
- Vitamin E Benefits
- The Benefits of Vitamin B12
- See More Articles
Vitamin D Rich Foods
Vitamin D has been called the "sunshine vitamin" because we are able to absorb it through exposure from the sun. Unlike other vitamins, we can to some extent, produce it ourselves. This is because the ultraviolet rays (UVB) in sunshine are converted by our skin into the vitamin.
Thus, the more we sunbathe in bright sunshine, the more vitamin D we produce. Too much vitamin is bad because UVB is a cause of skin cancer. Don't go crazy and spend hours in the sun. And the converse happens in the wintertime; we do not get enough vitamin D and need to find it in food sources.
However, very few foods contain naturally vitamin D. Fatty fish and fish liver oils are certainly the best sources. The others sources only contain trance amounts of vitamin D. Many foods are therefore fortified with vitamin D, that is, the vitamin is added to the food.
Vitamin D rich foods list
|Vitamin D Rich foods list||Portion||IUs per serving*||Percent DV**|
|Cod liver oil||1 tablespoon||1,360||340|
|Salmon cooked||3 ounces||447||112|
|Mackerel cooked||3 ounces||388||97|
|Tuna fish (canned in water) drained||3 ounces||154||39|
|Milk nonfat, reduced fat or whole and vitamin D-fortified||1 cup||115-124||29-31
|Orange juice fortified with vitamin D||1 cup||100||25|
|Margarine fortified||1 tablespoon||60||15|
|Liver (beef) cooked||3.5 ounces||49||12|
|Sardines (canned in oil) drained||2 sardines||46||12|
|Egg (vitamin D is found in yolk)||1 large egg||41||10|
|Ready-to-eat cereal, fortified (10% of the DV for vitamin D)||0.75-1 cup||40||10|
|Cheese (Swiss)||1 ounce||6||2|
What does vitamin D do?
Vitamin D's main function is to build healthy bones and teeth. It does this by working with two minerals: calcium and phosphorus. Vitamin D helps their absorption from our intestinal walls and maintains the correct level in our blood. This function is especially important for children, whose bone and tooth growth may become delayed or distorted if they do not get adequate amount of vitamin D. Another function of vitamin D is to release energy in the body; a lack of it can lead to sluggishness. Vitamin D may also help maintain healthy eyes and relieve conjunctivitis.
How much vitamin D should I get daily?
The Daily Value intake for vitamin D for an average adult (including pregnant or lactating women) is 600 IU (15 mcg).
Because of the ability to absorb vitamin D from sunlight, you do not need to eat 600IU of the vitamin in food. You will get enough vitamin D everyday by just walking in the sun or spending a few minutes enjoying sunshine. If you live in high latitude areas like New York, Canada, Michigan, UK, and northern Europe, you should have vitamin D fortified foods.
Never exceed the dosage for vitamin D, unless under medical supervision