• High Vitamin D Foods

Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning, and alleviation of inflammation. Vitamin D deficiency can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia. Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart disease and kidney stones. The current U.S. Daily Value for vitamin D is 600 IU (international units) and the toxicity threshold is thought to be 10,000 to 40,000 IU/day.2Sometimes vitamin D values are given in micrograms (mcg,μg), when this is the case remember that 1μg=40IU for Vitamin D. Vitamin D is oil soluble, which means you need to eat fat to absorb it. Natural foods high in vitamin D include fish oils, fatty fish, mushrooms, beef liver, cheese, and egg yolks. Vitamin D is also naturally made by your body when you expose your skin to the sun, and is called the sun-shine vitamin. In addition, vitamin D is widely added to many foods such as milk and orange juice, and can also simply be consumed as a supplement. Below is a list of high vitamin D foods



#1: Cod Liver Oil 
Vitamin D 100g
Per tablespoon (14g)
Per teaspoon (5g)
10,000IU (1667% DV)
1,400IU (233% DV)
500IU (83% DV)
A tablespoon of cod liver oil also provides: 280% DV for Vitamin A and 2894mg Omega-3 fats. Click to see complete nutritionfacts.


#2: Oily Fish (Trout, cooked)
Vitamin D 100g
Per fillet (71g)
Per 3oz (85g)
759IU (127% DV)
539IU (90% DV)
645IU (108% DV)
Other Oily Fish High in Vitamin D (%DV per 3oz, cooked):Smoked Salmon (97%), Swordfish (94%), Canned Trout (86%), Salmon (75%), Smoked White Fish (73%), Mackerel (65%), Canned Mackerel (43%), Tuna Canned in Oil (38%), Halibut (33%), Herring (30%), Sardine (27%), Rockfish (26%), Tilapia (21%), Sole & Flounder (20%), and Tuna Steak (12%). Click to see complete nutritionfacts.



#3: Mushrooms (Portabello)
Vitamin D 100g
Per cup, diced (86g)
Per mushroom (84g)
446IU (74% DV)
384IU (64% DV)
375IU (63% DV)

Other Mushrooms High in Vitamin D (%DV per cup): Maitake (131%), Morel (23%), Chanterelle (19%), Oyster (4%) and White (1%).Mushrooms exposed to sunlight when growing, or before eating, provide more vitamin D. 21 Click to see complete nutritionfacts.



#4: Fortified Cereals (Whole Grain Total)
Vitamin D 100g
Per 3/4 cup (30g)
Per ounce (28g)
333IU (56% DV)
100IU (17% DV)
93IU (16% DV)
Other Fortified Cereals High in Vitamin D (%DV per 3/4 cup):Total Raisin Bran (17%), Kellogg’s Raisin Bran (15%), Kellogg’s All Bran (9%), Cheerios, Kellogg’s All-Bran Complete Wheat Flakes & Special K (7%). Click to see complete nutritionfacts.




#5: Tofu (Firm, Lite)
Vitamin D 100g
Per 1/5 package (79g)
Per 3oz (85g)
157IU (26% DV)
124IU (21% DV)
132IU (21% DV)
Other Tofu and Soy Foods High in Vitamin D (%DV per 3oz):Lite Silken Tofu (21%), Sprouted Tofu, Extra Firm Tofu & Firm Tofu (14%), and Soy Yogurt (3%). Click to see complete nutritionfacts.





#6: Caviar
Vitamin D 100g
Per ounce (28g)
Per tablespoon (16g)
117IU (20% DV)
33IU (6% DV)
19IU (3% DV)
An ounce of Caviar contains: Just 74 calories and 1g of saturated fat. Click to see complete nutritionfacts.




#7: Dairy Products (Queso Fresco)
Vitamin D 100g
Per cup (122g)
Per 1/2 cup (61g)
110IU (18% DV)
134IU (22% DV)
67IU (11% DV)
Other Dairy Products High in Vitamin D (%DV per cup):Butter (23%), Buttermilk, Fortified Low Fat Fruit Yogurt, Fortified Milk & Fortified Goat’s Milk (21%), Fortified Semi-Skimmed Milk (20%), Fortified Skimmed Milk (19%). Click to see complete nutritionfacts.


#8: Pork (Extra Lean Ham)
Vitamin D 100g
Per ounce (28g)
Per 3oz (85g)
93IU (16% DV)
26IU (4% DV)
78IU (12% DV)
Other Pork Products High in Vitamin D (%DV per 3oz, cooked): Spare Ribs (15%), Turkey & Pork Sausage (12%), Pork Shoulder (9%), and Pork Loin (8%). Click to see complete nutritionfacts.




#9: Eggs (Hard Boiled)
Vitamin D 100g
Per cup, chopped (136g)
Per egg (50g)
87IU (15% DV)
118IU (20% DV)
44IU (7% DV)
Other Eggs High in Vitamin D (%DV per egg): Raw, Scrambled, Poached and Omelet (7%), Duck Egg (8%), and Goose Egg (16%). Click to see complete nutritionfacts.



#10: Dairy Alternatives (Plain Soy Yogurt)
Vitamin D 100g
Per container (227g)
Per cup (245g)
53IU (9% DV)
120IU (20% DV)
130IU (22% DV)
Other Dairy Alternatives High in Vitamin D (%DV per cup):Soymilk (20%), Almond Milk, Chocolate Almond Milk, Nonsoy Imitation Milk, Rice Drink (17%). Click to see complete nutritionfacts.

Comments

Popular posts from this blog

CHEMISTRY 9TH CLASS UNIT 01

PHYSICS 10th UNIT#05

PHYSICS 10TH UNIT#03