In this article we will be discussing a very common question: vitamin d giving foods.
1. Salmon
Salmon is a popular fatty fish and great source of vitamin D. According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV 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. Still, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the DV Summary Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average.
That’s 124% and 32% of the DV, respectively.
Oily Fish
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Vitamin D is a type of nutrient that the body produces when a person’s skin has exposure to direct sunlight. 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. 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.
Mushrooms
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. Dried shiitake mushrooms: These contain 77 IU per 50 g , which is 12 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. These contain , which is 95 percent of a person’s RDA. Symptoms of this might include pain in a person’s bones or weakness in their muscles.
The RDA of vitamin D for all people aged 1–70 is 600 IU . 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.
#1: Fish (Salmon)
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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). 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.