This article aims to clear any doubts and questions you may have about this subject and we will do our best to do so.
1. Salmon
Whether the salmon is wild or farmed can make a big difference.
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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.
People at high risk of not getting enough vitamin D, all children aged 1 to 4, and all babies (unless they’re having more than 500ml of infant formula a day) should take a daily supplement throughout the year. But there is currently not enough evidence to support taking vitamin D solely to prevent or treat COVID-19.
Why You Need Vitamin D
National Institutes of Health Office of Dietary Supplements: “Vitamin D.”
New England Journal of Medicine: “How Much Sunlight Is Equivalent to Vitamin D Supplementation?”.
Uptodate: “Patient education: Vitamin D deficiency (Beyond the Basics).”. U.S. Department of Agriculture: “Vitamin D in Mushrooms.”.
#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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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. 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. This accounts for approximately 90% of our total vitamin D, with only 10% coming from food. 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.