Top Ten Foods High in Vitamin D
Vitamin D 3 is so important for our bones and is considered one of the building blocks for our skeletal architecture, that I thought we should tell you about the foods that are high in vitamin D content. Here’s a list of the Top Ten Foods High in Vitamin D.
Cod Live Oil: Cod liver oil provides 10001IU (1667% DV) per 100 gram serving.
Salami, Ham and Sausages: Salami provides 62.0IU (16% DV) of vitamin D per 100 gram serving.
Fish: Canned Salmon (127% DV).
Fortified Dairy Products: Milk can provide up to 52.0IU (13% DV) of vitamin D per 100 gram serving.
Fortified Cereals: Fortified cereals can provide up to 342IU (57% DV) per 100 gram serving (~2 cups).
Eggs: Eggs provide 37.0IU (9% DV) of vitamin D per 100 gram.
Oysters: Raw wild caught Eastern Oysters provide 320IU (80% DV) per 100 gram serving.
Mushrooms: Lightly cooked white button mushrooms provide the most vitamin D with 27.0IU (7% DV) per 100 gram serving.
Fortified Soy Products: Fortified Tofu can provide up to 157IU (39% DV) of vitamin D.
Caviar (Black/Red): Caviar provides 232IU (58% DV) of vitamin D per 100 gram serving. (Health-Alicious-Ness.com)
It is also very important to get our nutrients through our diet so they are absorbed more readily and those with malabsorption syndromes don’t have trouble with the mineral excreting through our kidneys and bowels.
The most recent recommendations for D have changed so you may want to recalculate what you are taking to be sure it’s enough to strengthen and preserve your skeletal health.
The latest research on calcium and D from U.S. News and World Report, titled: Older Women Should Not Take Calcium, Vitamin D: Task Force.
Please read this report because it may not apply to you if you are D deficient, have a low calcium level (hypocalcemia) or have known malabsorption syndromes (Celiac etc.). Also, those of us with bone loss can’t follow recommendations for the normal population who have normal scores on these nutrients.
1. U.S. Preventative Services Task Force, AHRQ Publication No. 12-05163-EF-2
Current as of June 2012. http://www.uspreventiveservicestaskforce.org/draftrec3.htm
2. U.S. News and World Report. Health Day Older Women Should Not Take Calcium, Vitamin D: Task Force by: Amanda Gardner June 12, 2012 http://health.usnews.com/health-news/news/articles/2012/06/12/older-women-should-not-take-calcium-vitamin-d-task-force