#1: Fish (Salmon)
(1)
Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart disease and kidney stones. (1)
Sometimes vitamin D values are given in IU (International Units). When this is the case remember that 1μg=40IU for Vitamin D. (1)
Vitamin D is fat soluble, which means you need to eat fat to absorb it.
Foods high in vitamin D include fish, mushrooms exposed to sunlight, fortified milk, fortified milk substitutes, fortified tofu, fortified yogurt, fortified breakfast cereals, fortified orange juice, pork chops, and eggs. Vitamin D is also made by the body when skin is exposed sunlight and is therefore called the sunshine vitamin. This accounts for approximately 90% of our total vitamin D, with only 10% coming from food.
Depending on where you live, 20 minutes of sun exposure a day is enough to meet your vitamin D requirements.
1. Salmon
Whether the salmon is wild or farmed can make a big difference. However, farmed salmon contains only 25% of that amount.
Summary Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average.
2. Rainbow Trout
This vitamin also plays a major role in immune response and is critical in the prevention of osteoporosis, cancer, depression, diabetes, and obesity.
Yet, over 40 percent of the U.S. Population is vitamin D deficient. Sunlight allows the body to synthesize vitamin D naturally.
All you need is 5 to 15
minutes, 2-3 times a week without sunscreen or too much clothing to boost your
levels. Get your sun in the morning or late
afternoon while it’s not too strong to help avoid skin damage. If sun exposure
exceeds 10 to 15 minutes, always remember to use sunscreen.
The best sources include animal liver, fatty fish, egg yolk, and fish oils — but you can also get vitamin D through fortified foods (although it’s always best to go with a natural source.). Here are my top 8 foods rich in vitamin D to start adding into your regimen:.
3. Mushrooms
Mushrooms are a delicious source of vitamin D that offer several B vitamins and potassium, too.
Vitamin D levels vary with each mushroom type, such as shiitake, portobello, morel, and chanterelle. You can also buy mushrooms that have been exposed to ultraviolet light giving them even higher vitamin D levels. Vitamin D is found in the yolk of the egg only.
Eggs also contain all your essential amino acids and are a great source of choline and healthy fats. Swiss cheese is easy to shred and sprinkle over a salad, throw into veggies, or bake onto bread. Try these low-carb, keto-friendly cheese crackers.
Why it matters: Vitamin D is a critical vitamin that many of us lack since it isn’t easy to come across in our everyday food supply. It’s important to start adding these nutrient-dense foods into our diet.