This blog post will walk you through: vitamin d foods list in english. Don’t worry, we’ve got all the answers about this subject.
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
#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. 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.
Oily Fish
If you buy through links on this page, we may earn a small commission. 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.
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. 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 .
Fortified foods Manufacturers add vitamin D to many commercially available foods. These symptoms can be subtle initially. Existing research has yielded mixed results.
The general assumption is that a person who spends some time outside a few times per week will produce sufficient vitamin D. However, according to the ODS , this can vary considerably depending on: season
time of day
the presence of cloud cover or smog
the color of a person’s skin
whether a person is wearing sunscreen Being in direct sunlight behind a window will not aid vitamin D production because glass cuts out the radiation that produces vitamin D.