1. Salmon
Whether the salmon is wild or farmed can make a big difference. On average, wild-caught salmon packs 988 IU of vitamin D per 3.5-ounce (100-gram) serving, or 124% of the DV. However, farmed salmon contains only 25% of that amount.
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.
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These nutrients are needed to keep bones, teeth and muscles healthy.
A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults. Government advice is that everyone should consider taking a daily vitamin D supplement during the autumn and winter.
#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.
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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. 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.
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. 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. It is present in egg yolks if the chickens laying them are free-range.