{"id":709,"date":"2017-06-13T07:10:07","date_gmt":"2017-06-13T07:10:07","guid":{"rendered":"http:\/\/simplyhealth.today\/?p=709"},"modified":"2021-03-11T15:48:48","modified_gmt":"2021-03-11T15:48:48","slug":"21-foods-high-vitamin-d","status":"publish","type":"post","link":"https:\/\/simplyhealth.today\/21-foods-high-vitamin-d\/","title":{"rendered":"21 Foods High in Vitamin D"},"content":{"rendered":"

\"\"Vitamin D is one of the most important nutrients available to humans but it is also very different from most of the minerals and vitamins that we get in our diet.<\/p>\n

Vitamin D might be a vitamin by name but in reality, it works more closely to a hormone \u2013 or as a \u2018master hormone\u2019 that regulates the release of many other hormones (including testosterone and melatonin to name a few). This makes sense when you consider how tightly linked vitamin D is to the \u2018external zeitgebers\u2019 (\u2018time givers\u2019) that the body sets its biological clock by.<\/p>\n

Vitamin D is produced by the body in response to sunlight and this allows it to trigger specific changes beginning at once when the sun rises and ending once it sets. Failure to get vitamin D can therefore lead to sleep problems, mood disorders and low levels of testosterone.<\/p>\n

It goes beyond this though too. Vitamin D has more recently been shown to be one of the most important nutrients when it comes to our immune system. Vitamin D might actually be as effective as some vaccinations when it comes to combating colds and flus! This could save health services millions of dollars nationally and it could of course save many lives as well.<\/p>\n

Moreover, vitamin D plays a very crucial role when it comes to the development of the foetus in the womb. That and it is also crucial for the absorption of calcium and magnesium. Low vitamin D can lead to brittle bones and even rickets.<\/p>\n

Vitamin D helps with the alleviation of inflammation and this means that it can also help with brain fog, arthritis and a range of other conditions.<\/p>\n

Despite all this, at least 10% of the US population is deficient in vitamin D and likely much of the UK is as well. The current DV is 600 IU, though you can consume much more \u2013 up to 40,000 IU \u2013 before you are likely to experience any negative effects.<\/p>\n

The reason so many of us are deficient in this very important substance is simply that so many of us work office jobs or otherwise don\u2019t get enough time in the sun.<\/p>\n

Fortunately, vitamin D can be obtained from sources other than the sun too and it can actually come from the diet. Not only are there a surprisingly wide number of foods that are high in vitamin D but many more are also fortified with vitamin D to make them even healthier. Read on then and we\u2019ll look at a large number of sources for your vitamin D DV.<\/p>\n

1. \u00a0Cod Liver Oil<\/h3>\n

Cod liver oil<\/a> will provide you with 450 IU or 75% of your daily requirement with just a single teaspoon. That\u2019s a pretty impressive feat and especially when you consider what else cod liver oil has going for it. This of course is a source of omega 3 fatty acid, which is a type of fat that can be used to form cell walls. This makes the cells walls more permeable and flexible and that can not only prevent damage but also improve the communication between cells. This is especially felt in the brain, where it can speed up and strengthen synaptic transmissions, enhancing focus, memory and general brain function considerably.<\/p>\n

Oh and omega 3 also lowers inflammation, which means you\u2019ll get double the benefit by combining this with the benefits of vitamin D.<\/p>\n

\"\"2. \u00a0Salmon<\/h3>\n

While we\u2019re on the subject of oily fish, it turns out that you can also get your vitamin D<\/a> requirement from salmon!<\/p>\n

Just half a fillet (155g) will get you 172% of your DV ore 1035 IU. That\u2019s a whole lot, which is pretty impressive and especially when you consider that salmon is also high in omega 3 fatty acid!<\/p>\n

Salmon has the nice added bonus of being delicious, especially when smoked. Eat it sliced on bread with a little cream cheese and a drop of lemon juice for a real treat!<\/p>\n

\"\"3. \u00a0Tuna<\/h3>\n

Tuna<\/a> is a great option for your omega 3 fatty acid requirements and for your vitamin D. You\u2019ll get 77% of your DV from a can of tuna (171G) and that amounts to 458IU.<\/p>\n

Tuna is once again high in omega 3 and it\u2019s also a very lean source of protein that you can use to build your muscle and avoid fat gain. This makes it a highly popular food among bodybuilders and other athletes, and especially considering how convenient and easy it is to enjoy in its canned form. Add a little mayonnaise, salad cream and the secret ingredient: horse radish.<\/p>\n

Do be careful though. Tuna is relatively high in the unwanted heavy metal mercury. Eat too much and you may end up with mercury poisoning.<\/p>\n

\"\"4. \u00a0Trout<\/h3>\n

Another fish, another dose of vitamin D! This time, a single trout<\/a> fillet is going to net you 90% of your DV or 540 IU. This is also once again a great source of protein and a great source of omega 3 fatty acid.<\/p>\n

Fish in general are incredibly healthy and most of us could do with eating a lot more of them in our diets! Try having fish and salad as a nice alternative to your usual meat and two veg.<\/p>\n

\"\"5. \u00a0Ham<\/h3>\n

It\u2019s not just animals from under the sea that will provide you with your vitamin D though! Land animals can also do the trick, as is the case with a little ham. Eat one cup of ham and you\u2019ll get to benefit from 21% of your DV (129 IU) and you\u2019ll also be getting protein and healthy saturated fats.<\/p>\n

No, ham<\/a> is not as lean as fish and that means it\u2019s not going to be as good at packing on lean muscle without adding fat in there too. But it\u2019s still very good for you and actually, a little fat is an important addition to your diet.<\/p>\n

\"\"6. \u00a0Fortified Milk<\/h3>\n

Milk is an example of a food that is commonly fortified with additional vitamin D. This makes a lot of sense, seeing as milk is also a good source of magnesium<\/a> and calcium.<\/p>\n

Therefore, by fortifying it with vitamin D as well, suppliers can help customers to better utilize those useful nutrients and to grow even stronger and more durable bones!<\/p>\n

Milk is also a good choice for helping you to get to sleep thanks to the magnesium content which helps to relax the brain and the muscles. Ignore concerns about lactose intolerance: that\u2019s only relevant for those that have a genuine intolerance. While this accounts for a large proportion of the population, it is more common in regions outside the US.<\/p>\n

\"\"7. \u00a0Fortified Yogurt<\/h3>\n

Just as you can get the benefits from fortified milk, so too are several other dairy products fortified. A good example is yogurt<\/a>. While the amount of vitamin D added will of course vary, it is normal to expect to get around 88 IU or 15% of your DV from a regular yogurt container.<\/p>\n

And of course yogurt is good for so much else as well. Yogurt will provide you with not only more calcium and magnesium but also a great helping of beneficial bacteria.<\/p>\n

These live cultures of \u2018friendly bacteria\u2019 will set up shop inside your stomach, where they help to produce important digestive enzymes to help you digest and absorb your food. What\u2019s more, is that they can kill off bad bacteria to prevent infections, they can produce neurotransmitters to enhance your mood and more.<\/p>\n

\"\"8. \u00a0Soy Milk<\/h3>\n

If you do just so happen to be lactose intolerant, then there are a number of different options for getting your calcium, magnesium and vitamin D in one sitting. Soy milk<\/a> is made from soy beans, which are a healthy source of protein.<\/p>\n

This milk is also suitable for vegan vegetarians. And like regular cow\u2019s milk, soy milk can also be fortified with D.<\/p>\n

\"\"9. \u00a0Soy Yogurt<\/h3>\n

And this also goes for fortified soy yogurt. Soy yogurt tastes just as great as the regular stuff and with the added vitamin D, you\u2019ll get a load of health benefits from it as well.<\/p>\n

There are plenty of ways you can enjoy yogurt but if you want to make it into a really healthy snack, why not add in some granola<\/a> and some fruits as well? The granola will provide you with slow-release energy, while the fruits will pack in even more nutrients and energy.<\/p>\n

Or what about making a bircher cup? They\u2019re all the rage right now and the photos will fit right in on Instagram\u2026<\/p>\n

\"\"10. \u00a0Almond Milk<\/h3>\n

One more milk alternative is almond milk<\/a>. This is made from the sweet and delicious nut and it\u2019s another great place to get a lot of health benefits.<\/p>\n

Almond milk doesn\u2019t contain vitamin D naturally but like other things on this list, it is often fortified with it to help ensure we get enough of the stuff during our days.<\/p>\n

\"\"11. \u00a0Fortified Cereals<\/h3>\n

As we\u2019re seeing, a lot of the foods that are fortified are chosen because they in some way lend themselves naturally to that choice.<\/p>\n

This goes for cereals<\/a>, which we of course will often eat with milk. Adding vitamin D therefore helps to ensure you can better absorb the calcium and the magnesium in the milk and at the same time, adds to the vitamin D likely added to the milk itself.<\/p>\n

Be careful though, cereals often contain a lot of sugar and additives that are not so healthy, so read the back of the pack and don\u2019t be won over by a few useful nutrients!<\/p>\n

\"\"12. \u00a0Orange Juice<\/h3>\n

Once again, orange juice<\/a> does not naturally contain vitamin D but it is often fortified with it. While amounts added vary, you can typically expect to get about 17% of your DV from a single cup, or 100IU.<\/p>\n

That\u2019s not bad when you consider all the other health benefits such as the large amounts of vitamin C. And when you combine the immune-boosting benefits of vitamins C and D together, you have a great way of combating colds.<\/p>\n

\"\"13. \u00a0Pork Chops<\/h3>\n

We\u2019ve seen already that ham can provide you with some vitamin D, so it shouldn\u2019t come as a huge surprise to learn that the rest of the pig can too.<\/p>\n

Pork chops<\/a> will provide you with 14% of your DV per chop, or 82IU. It\u2019s not a huge amount but it\u2019s something, and you\u2019re also going to get a fair amount of other benefits from it too such as protein and healthy saturated fats.<\/p>\n

\"\"14. \u00a0Canned Sardines<\/h3>\n

And we\u2019re back to the fish! Canned sardines<\/a> will get you around 46IU or 8% of your IU.<\/p>\n

It\u2019s less than some of the other fish that we looked at on this list so far then, but it\u2019s pretty good still and certainly a generally healthy option considering the other minerals that you get from sardines, more omega 3 and lean protein as well!<\/p>\n

\"\"15. \u00a0Fish Roe<\/h3>\n

Pretty much anything fishy can get you some vitamin D benefits it would seem and that goes for their eggs too \u2013 or \u2018roe\u2019 as they\u2019re known more technically.<\/p>\n

Just a tablespoon of fish roe<\/a> will get you 68IU or 11% of your DV, which isn\u2019t exactly a lot. And it\u2019s also not a lot when you consider just how expensive this is: after all, fish roe is better known as caviar!<\/p>\n

\"\"16. \u00a0Eggs<\/h3>\n

Eggs<\/a> are one of the healthiest foods in the world. They are so often not listed as \u2018super foods\u2019, probably because they\u2019re not terribly exciting and they\u2019re so readily available.<\/p>\n

And yet an egg is a complete protein, meaning you get 100% of the amino acids you need. You also get choline, a precursor to acetylcholine that can increase your brain function, you get the good kind of cholesterol and yes you even get vitamin D: 7% of your DV in fact for one 3oz egg, or 41IU.<\/p>\n

\"\"17. \u00a0Chicken<\/h3>\n

Like pork, chicken<\/a> can also serve as a source of vitamin D. This time it provides 12 UI for one thigh, or 2% of your DV. Basically, you get it from the animals because the animals produced the vitamin D in life.<\/p>\n

This might not sound a lot for a list about foods high in vitamin D \u2013 but understand that this is a nutrient that is relatively high to come by.<\/p>\n

This is high compared to many other foods!<\/p>\n

\"\"18. \u00a0Beef<\/h3>\n

Just to show that you can get your vitamin D from pretty much any protein source, it turns out that beef will do the job too. Again, it\u2019s not a large dose you get here: just 14 IU or 3% of your IU from 3oz.<\/p>\n

But that said, you do get many other benefits: not only is beef a good protein source, it is also one of the only ways you can get CoEnzyme Q10<\/a>, PQQ and creatine naturally.<\/p>\n

\"\"19. \u00a0Cod<\/h3>\n

Another fish and yet another source of vitamin D. The great news here is that you\u2019ll actually be getting some of the DV from eating fish and chips<\/a>!<\/p>\n

This is good news seeing as that\u2019s one of the tastiest meals going. Of course cod has the other benefits of being high in protein but it\u2019s lower comparatively in omega 3 and vitamin D.<\/p>\n

\"\"20. \u00a0Cheddar Cheese<\/h3>\n

Speaking of things that are delicious and yet happily high in vitamin D: cheddar cheese<\/a> isn\u2019t fortified with it but will naturally provide you with 2% of your DV and 11IU.<\/p>\n

Not much, but seeing how often we eat cheddar (think of pizzas, pretty much any pasta etc\u2026) it\u2019s not bad!<\/p>\n

\"\"21. \u00a0Mushrooms<\/h3>\n

Finally, let\u2019s end on a high. Mushrooms are one of the best sources of vitamin D and are generally packed with a whole host of other benefits too: not to mention being a highly learn source of protein.<\/p>\n

The caveat is that the mushrooms have to have been exposed to sunlight and not grown under a lamp. Get that kind and you\u2019ll be able to get as much as 977IU (164%DV) from a single cup of diced portabella and similar amounts of brown, crimini<\/a> and white button mushrooms!<\/p>\n\r\n

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