This subject along with many others are quite common.
#1: Fish (Salmon)
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A deficiency of Vitamin D can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth and osteomalacia. (1)
Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart disease and kidney stones. (1)
The current U.S. Daily Value (%DV) for vitamin D is 20μg (micrograms) and the toxicity threshold is thought to be 250 to 1000 μg/day.
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Sometimes vitamin D values are given in IU (International Units). 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. Below is a list of the top 10 foods highest in vitamin D by common serving size, for more see the nutrient ranking of 200 foods high in vitamin.
1. Salmon
Whether the salmon is wild or farmed can make a big difference. However, farmed salmon contains only 25% of that amount. Still, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the DV
Back Up: What Is Vitamin D, And Why Is It So Important?
Evidence continues to mount that vitamin D also helps to regulate the immune system, lower blood pressure, protect against depression, and reduce risk of type 2 diabetes, high blood pressure, and several kinds of cancer. A 2014 study from the University of California-San Diego School of Medicine also found that people with low vitamin D levels were twice as likely to die prematurely. The Institute of Medicine has set the Recommended Dietary Allowance (RDA) of vitamin D at 600 international units (IU) for everyone under the age of 70.
(It’s 800 IU for adults 70+.). But many experts believe that’s too low. “There is talk that the RDA may be increased,” says Zanecosky.
“Many physicians are now advising 2,000 milligrams daily for those with low blood levels.”. But just 9% knew that salmon is a good natural source of the vitamin, and only 5% recognized fortified tofu as one, too.
Oily Fish
Here’s our process.
People can also consume vitamin D, but it is not naturally present in many foods. It is present in egg yolks if the chickens laying them are free-range. Some mushrooms also contain vitamin D. However, no other plant-based foods produce vitamin D. For people whose diets are mostly vegetarian or vegan, and for people who do not or cannot spend a lot of time outdoors, it can be difficult to get enough vitamin D. If a person has concerns that they are not getting enough vitamin D from direct sunlight, consuming the following foods will help increase the overall amount they have in their bodies.