7 Super Foods High in Vitamin D

Foods High in Vitamin D

Many times in the quest for healthy life we undervalue some of the vital nutrients and Vitamin D is one of them. Often refered to as the “Sunshine Vitamin”, it is essential for many body processes such as bone health, immune system support, and mood management.

Vitamin D is an essential nutrient which helps in absorption of calcium in the body. vitamin D plays key role in maintaining bone strength and skeletal integrity, where deficiency can lead to thin and brittle bones.

Vitamin D deficiency is a significant global health issue, affecting over 1 billion people worldwide, especially in low- and middle-income countries. This deficiency can lead to various health problems, including bone diseases and other potential chronic conditions.

In countries like India, Bangladesh and Pakistan there are about 80% of adults with vitamin D deficiency.

In this blog, we will explore foods high in vitamin D, and how to include them in your diet.

Symptoms of vitamin D deficiency

Vitamin D deficiency can manifest when people don’t get enough from their diet over time, have limited sun exposure, or if their kidneys can’t convert it to its active form.

Low vitamin D levels are more common in individuals with milk allergies, lactose intolerance, or those following an ovo-vegetarian or vegan diet.

In children, vitamin D deficiency can lead to rickets, a condition where bones don’t harden properly, resulting in softness and deformities. In adults and teenagers, vitamin D deficiency can cause osteomalacia, where bones do not harden properly during remodeling, leading to weak bones. Symptoms of rickets and osteomalacia include

• Poor growth
• Developmental delays
• Bone pain
• Bone deformities
• Seizures
• Muscle spasms
• Heart issues
• Dental problems

Additionally, individuals at higher risk of deficiency, such as those with limited sun exposure, dark skin, or certain medical conditions, it is better they get regular vitamin D testing and supplementation under medical supervision.

How Much Do You Need?

The amount of vitamin D you need depends on various factors, including your age, sex, health status, and individual circumstances. However, here are the general recommendations for vitamin D intake

According to the National Institutes of Health (NIH), the Recommended Dietary Allowances of vitamin D is 15 mcg or 600 IU for most people including adults, children, pregnant and lactating women.

While Tolerable Upper Intake Levels (ULs) for vitamin is 100 mcg for adults, teens and it decreases with age.

It’s essential to note that above values are general recommendations. It’s always best to consult with a healthcare professional to determine the appropriate vitamin D intake for your specific needs, particularly if you are suffering from any symptoms of vitamin D deficiency

Sun Exposure

Although sun exposure is main source of vitamin D, we wear sunscreen or coverup the skin in peak ours of sunlight and people with more melanin produce less vitamin D through their skin.

And it may not be possible on all the places of earth to get enough sun exposure round the year. So along with the sun exposure adding foods high in vitamin D is a better choice for good health.

Foods high in vitamin D

1. Fatty Fish

We know that fatty fish like salmon, tuna and mackerel enticing to the taste buds, they are nutritious too. Not only rich in Omega-3, they have significant dose of vitamin D.

For instance, Atlantic Raw Mackerel contains 643 IU (16.1 mcg) per 3.5 ounces or 100 grams, providing you more than 100% of the DV of vitamin D.

A 100 grams of rainbow trout gives you 635 IU, which is also more than 100% of the DV of vitamin D, making these foods an excellent source of your daily vitamin D needs.

According to Boston University, a serving (3.5 ounces) of Sardines contain 330 IU of vitamin D. Mackerel, on the other hand provides 81.6 IU of vitamin D per serving (3.5 ounces), which is not as much as in sardines.

Adding a fatty fish whether grilled, baked or smoked is a nutritious choice.

2. Cod Liver Oil

Cod Liver Oil is an excellent source of vitamin D. Humans have been using it for centuries to treat vitamin D deficiency.

Cod liver oil contains 450 IU or 11.2 mcg of vitamin D in just a teaspoon (4.9 mL) or 4.5 grams of it. Mix it with smoothies or take it as a supplement for an healthy upgrade.

Cod liver oil is also a rich source of vitamin A, providing 1350 mcg (equivalent to 4500 IU) per teaspoon (4.9 mL). Vitamin A is toxic if it is consumed in higher amounts.

However, tolerable upper intake levels (UL) of vitamin A is 3000 mcg.

Whenever you are adding cod liver oil to foods, or taking vitamin A supplements, make sure not to exceed the tolerable upper intake levels (UL) of vitamin A.

3. Egg Yolks

Most of the protein is present in egg whites, but essential vitamins, minerals, fats are present in egg yolks.

Egg yolk is a great source of vitamin D with 218 IU or 27% of the DV of vitamin D per 100 grams.

However, chickens that roam outside in sunlight produce eggs with 3-4 times higher vitamin D than commercially raised chicken with the same feed.

So, why wait?, Crack open an egg for a morning omlette or salad toppings.

4. Mushrooms

Mushrooms are excellent vegan source of vitamin D. Just like humans, mushrooms also produce vitamin D when exposed to sunlight. They produce vitamin D2, where we produce vitamin D3.

For instance, 100 grams of white raw mushrooms contain 7 IU of vitamin D. Morel are a type of wild mushrooms provide 206 IU of vitamin D or 26% of the DV. 

Some mushrooms like shiitake, cremini, portobello are treated with ultraviolet (UV) light to boost their vitamin D content.

A single whole cup (87 grams) of Cremini mushrooms exposed to UV light contains 1110 IU or 27.8 mcg of vitamin D, which is approximately 185% of the DV.

Consume mushrooms sautéed, grilled, or roasted. Add them to salads, soups, stir-fries, pasta, or omelets. Use them as a meat substitute in vegetarian dishes or stuffed with cheese and herbs.

5. Fortified Foods

The amount of vitamin D in fortified foods can vary depending on the type of food and the fortification level. Commonly fortified foods like milk, orange juice, and breakfast cereals can contain varying amounts of vitamin D.

Whole milk with added vitamin D provides 51 IU or 8.6% of the DV of vitamin D.

These fortified foods are rich in vitamin D providing 50-100 IU of vitamin D, making an easy way to increase daily intake.

6. Beef Liver

Beef liver is a good source of vitamin D, along with other essential nutrients such as iron and B vitamins.

100 grams of beef liver would provide about 8% of the DV for vitamin D.

Incorporating beef liver into your diet occasionally can help boost your vitamin D intake.

7. Yogurt

Regular yogurt made from milk typically contains only trace amounts of this nutrient, because the natural vitamin D content in milk is relatively low, and this carries over into yogurt.

However, the vitamin D content in yogurt increases a bit by fortification.

A fruit variety of yogurt offers 52 IU or 1.3 mcg of vitamin D, while plain yogurt made from whole milk gives you only 31 IU or of 0.78 mcg of vitamin D, which is quite lower.

Enjoy fortified yogurt plain or with fruit, granola, or honey. Blend it into smoothies, use it as a dip, in salads, or as a marinade for meats and reach your daily vitamin D needs.

Conclusion

Incorporating foods high in vitamin D into your diet is an easy and natural way to support bone health, boost your immune system, and promote overall well-being.

From fatty fish like salmon and mackerel to fortified foods and egg yolks, there are plenty of delicious options to meet your daily vitamin D needs. Additionally, remember to get sufficient sunlight for an extra boost.

If you’re not getting enough vitamin D from food alone, consider discussing supplementation with a healthcare provider.

With the right balance, you can ensure that your body gets the essential nutrients it needs to thrive.

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References:

1. U.S. Department of Agriculture (USDA) FoodData Central.
2. National Institutes of Health (NIH) Office of Dietary Supplements Factsheet on vitamin D
3. @misc{https://open.bu.edu/handle/2144/16279,
   title = {Evaluating the vitamin D content in sardines and mackerel},
   author = {O’Toole,, Patrick},
   year = {2015},
   URL = {https://open.bu.edu/handle/2144/16279},
   publisher = {OpenBU}
   }.
4. Title : Global prevalence and disease burden of vitamin D deficiency: a roadmap for action in low- and middle-income countries
   Personal Author(s) : Roth, Daniel E.;Abrams, Steven A.;Aloia, John;Bergeron, Gilles;Bourassa, Megan W.;Brown, Kenneth H.;Calvo, Mona S.;Cashman, Kevin D.;Combs, Gerald;De-Regil, Luz María;Jefferds, Maria Elena;Jones, Kerry S.;Kapner, Hallie;Martineau, Adrian R.;Neufeld, Lynnette M.;Schleicher, Rosemary L.;Thacher, Tom D.;Whiting, Susan J.;
   Published Date : 10 2018;10-2018;
   Source : Ann N Y Acad Sci. 1430(1):44-79
   URL: https://stacks.cdc.gov/view/cdc/89677. Used under CC BY 4.0.