If you’re here, then you probably Google’d: vitamin d foods chart.
#1: Fish (Salmon)
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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).
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. 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.
Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving However, farmed salmon contains only 25% of that amount.
Oily Fish
E products we think are useful for our readers.
Here’s our process. 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.
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 is present in egg yolks if the chickens laying them are free-range.
Mushrooms
These contain , which is 94 percent of a person’s RDA.
Mushrooms with exposure to ultraviolet (UV) light can also contain large amounts of vitamin D. These may include: UV-exposed raw Portobello mushrooms: These contain 568 IU per 50 g , which is 95 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.
According to the ODS , if a person does not have enough vitamin D in their diet, they are at risk of developing weak bones. Symptoms of this might include pain in a person’s bones or weakness in their muscles. These symptoms can be subtle initially.
Existing research has yielded mixed results. For children below the age of 1, it is 400 IU, and for adults over 70, it is 800 IU.