Vitamin D - 9 Top Foods Highest in Vitamin D
Updated: Apr 15, 2019
Vitamin D is is a fat-soluble vitamin and the only nutrient your body produces when exposed to sunlight. You should know, that your body can store extra amounts of Vitamin D. However, up to 50% of the world's population and 70% of the europeans may not get enough sunlight sunlight. According to a 2011 study, 41.6% of adults in the US are deficient. This number goes up to 69.2% in Hispanics and 82.1% in African-Americans.
Why is it important to get enough of Vitamin D?
Vitamin D is important for a number of reasons, including maintaining healthy bones and teeth (because it helps our bodes absorb and use calcium and phosphorus).
It may also protect against a range of conditions such as colorectal cancer ((this is still being studied), type 1 diabetes, and multiple sclerosis. Vitamin D can help protect older adults against osteoporosis. Also, it can protect against infections by keeping your immune system healthy.
The reason why people don`t get enough of Vitamin D is because they spend more time indoors, wear sunblock outside and eat a Western diet low in good sources of this vitamin.
Vitamin D is not found naturally in many commonly consumed foods and some foods such as milk, soy or rice beverages and margarine have Vitamin D added to them. Good food sources of Vitamin D include certain kinds of fish, egg yolks and milk. Here are 8 healthy foods that are most high in Vitamin D.
Salmon is incredibly nutritious. Each serving contains a low amount of calories but packs in tons of protein, omega-3 fatty acids, and important vitamins and minerals like B12, B6, niacin, selenium and magnesium. According to the USDA Food Composition Database, one 3.5-ounce (100-gram) serving of salmon contains between 361 and 685 IU of Vitamin D.
On average, wild-caught salmon packs 988 IU of Vitamin D per 3.5-ounce (100-gram) serving, or 165% of the RDI. Farmed salmon contains only 25% of that amount.
2. Herring and Sardines
Herrings and sardines are so similar that herrings are often canned and labeled as sardines -- so their nutritional benefits are similar too. Both herring and sardines are very good for us because besides Vitamin D, they provide also high levels of heart-healthy omega-3 fatty acids, essential fats that also play an important role in normal brain development and function.
Fresh Atlantic herring provides 1,628 IU per 3.5-ounce (100-gram) serving, which is nearly three times the RDI.
Pickled herring is also a great source of vitamin D, providing 680 IU per 3.5-ounce (100-gram) serving, or 113% of the RDI.
Sardines are a good source of Vitamin D as well — one serving contains 272 IU, or 45% of the RDI. Halibut and mackerel provide 600 and 360 IU per serving, respectively.
3. Cod Liver Oil
Cod liver oil is a type of fish oil supplement that can improve your health in many ways. As with most fish oils, it contains the omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
So, if you don't like fish, taking cod liver oil can be an alternative. It’s an excellent source of vitamin D — at about 450 IU per teaspoon (4.9 ml), it clocks in at a massive 75% of the RDI.
4. Canned Tuna
Canned tuna is a good source of essential nutrients, such as omega-3 fatty acids, high quality protein, Vitamin K, selenium and Vitamin D. Many people enjoy canned tuna because of its flavor and easy storage methods.
However, some types of fish pose less risk than others. For instance, light tuna is typically a better choice than white tuna — it's considered safe to eat up to 6 ounces (170 grams) per week.
Canned light tuna packs up to 236 IU of Vitamin D in a 3.5-ounce (100-gram) serving, which is nearly half of the RDI.
Oyster is the common name for a number of different families of saltwater bivalve molluscs that live in marine or brackish habitats. They’re low in calories and full of nutrients like protein, vitamin B12, minerals like copper, zinc and omega-3 fatty acids.
One 3.5-ounce (100-gram) serving of wild oysters has only 68 calories but contains all 9 essential amino acids and 320 IU of Vitamin D — over half the RDI.
Shrimp is one of the most popular seafood in the United States, and these tasty prawns can be a healthy addition to your diet. They provide key nutrients. Aside from protein, shrimp provide a pretty impressive array of nutrients.
Four ounces steamed contains over 100% of the Daily Value for selenium, over 75% for vitamin B12, over 50% for phosphorous, and over 30% for choline, copper, omega-3 fatty acids and iodine.
They are very low in fat and contain a good amount of Vitamin D — 152 IU per serving, or 25% of the RDI.
7. Egg Yolks
They are a great source of high-quality protein, as well as several important vitamins and minerals. While most of the protein in an egg is found in the white, the fat, vitamins and minerals are found mostly in the yolk.
One large egg yolk contains around 55 calories, 4.5 grams of total fat and 1.6 grams of saturated fat, 210 mg of cholesterol, 8 mg of sodium, and 2.7 grams of protein.
One average egg yolk from chickens raised indoors contains 18-39 IU, of vitamin D. However, pasture-raised chickens that roam outside in the sunlight produce eggs with levels 3–4 times higher.