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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 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.
#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. 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.
Vitamin D is also made by the body when skin is exposed sunlight and is therefore called the sunshine vitamin. 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.
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D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.
Information: There have been some reports about vitamin D reducing the risk of coronavirus (COVID-19).
Sockeye Salmon Is A Source Of Protein
It also helps prevent the bone disease rickets in children, and with calcium, the so-called Sunshine Vitamin can help guard against osteoporosis in older adults, the National Institutes of Health (NIH) notes. Vitamin D is produced in your body when the sun’s ultraviolet rays hit your skin, and the recommended daily allowance (RDA) of vitamin D is 600 international units (IU), which is 15 micrograms (mcg) for most adults, according to the NIH.
For those older than 80, the RDA is 800 IU (20 mcg). Yet most people don’t get enough vitamin D via sunlight, nor is food a good source of the nutrient, says Lori Zanini, RD, a Los Angeles–based dietitian. If you are nonwhite, obese, or do not have a college education, you may be at greater risk for being vitamin D deficient.
Your healthcare provider can test your blood to find out for sure. Zanini recommends vitamin D3 (cholecalciferol), which is found in animal sources of food and is generally better absorbed in the body, though plant-derived vitamin D2 (ergocalciferol) is used in supplements as well. Yet research is mixed on whether vitamin D supplements offer concrete health benefits.
But major studies published recently, including an October 2018 review in The Lancet, have not shown benefits from supplementation, despite prior hype about it. “Getting vitamin D from food is a priority,” says Zanini. Make sure your diet is rich in the following fare, so you can increase your intak.