1. Salmon
Whether the salmon is wild or farmed can make a big difference. Summary Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average.
Oily Fish
Vitamin D is a type of nutrient that the body produces when a person’s skin has exposure to direct sunlight.
People can also consume vitamin D, but it is not naturally present in many foods. High quantities of vitamin D are present in oily fish and certain types of mushrooms. According to the Office of Dietary Supplements (ODS) , the key benefit of vitamin D is that it helps keep a person’s bones, muscles, and nerves healthy.
It also contributes to a healthy immune system. 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.
Mushrooms
If a person does not like fish, or if they are vegetarian or vegan, specific mushrooms may be an option.
Some types of mushroom contain high amounts of vitamin D. These include: Raw maitake mushrooms: These contain 562 IU per 50 grams (g) , which is 94 percent of a person’s RDA. These contain , which is 94 percent of a person’s RDA. Egg yolks Egg yolks can also be high in vitamin D, especially if the chickens are free-range .
For example, a dish of scrambled eggs using two large hen eggs contains 88 IU , which is 15 percent of a person’s RDA. People describe these foods as being fortified with vitamin D, or other nutrients. According to the ODS , if a person does not have enough vitamin D in their diet, they are at risk of developing weak bones.
These symptoms can be subtle initially. The RDA of vitamin D for all people aged 1–70 is 600 IU . For children below the age of 1, it is 400 IU, and for adults over 70, it is 800 IU.
This assumes that a person has the minimum amount of direct sun exposure.
#1: Fish (Salmon)
Y 29th, 2021
Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning and alleviation of inflammation. (1)
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. (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. 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.