Hopefully by the end of this article you’ll have no doubts about this subject.
1. Salmon
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.
That’s 124% and 32% of the DV, respectively.
#1: Fish (Salmon)
Y 29th, 2021
Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning and alleviation of inflammation. (1)
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. (1)
Sometimes vitamin D values are given in IU (International Units). 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.
Oily Fish
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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
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. Uv-exposed raw white mushrooms: These contain 523 IU per 50 g , which is 87 percent of a person’s RDA.
For example, a dish of scrambled eggs using two large hen eggs contains 88 IU , which is 15 percent of a person’s RDA. Fortified foods Manufacturers add vitamin D to many commercially available foods. According to the ODS , if a person does not have enough vitamin D in their diet, they are at risk of developing weak bones.
For children below the age of 1, it is 400 IU, and for adults over 70, it is 800 IU.