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Foods with Vitamin D

What are good sources of foods with vitamin D?

Good question....

Typically we have always gotten our vitamin D from sun exposure, but with the advent of sunscreen and the concern about skin cancer we have gotten less and less vitamin D from our main source. Interestingly enough, we are now faced with what appears to be an epidemic of vitamin D deficiency.

Most people need about 2,000 units of vitamin D everyday. As I stated above, the best way to get Vitamin D is through sun exposure. Fifteen minutes a day in direct sunlight without sunscreen should be sufficient. But if you are already suffering from vitamin D deficiency you may need to add a vitamin D supplement.

The next best source of vitamin D is to add vitamin D rich foods to your diet "such as leafy green vegetables, fish and sun dried produce as well as fortified foods which are a major source of vitamin D. Breakfast cereals, pastries, breads, crackers, cereal grain bars and other foods may be fortified with 10% to 15% of the recommended daily value for vitamin D. It is important to read the nutrition facts panel of the food label to determine whether a food provides vitamin D.

Vitamin D can also be found in "the flesh of fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks. Vitamin D in these foods is primarily in the form of vitamin D3 (cholecalciferol) and its metabolite 25(OH)D3. Some mushrooms provide vitamin D2 (ergocalciferol) in variable amounts."

"The following chart shows the World's Healthiest Foods that are either an excellent, very good, or good source of vitamin D.

World's Healthiest Foods ranked as quality sources of:
vitamin D

Food Serving
Size Cals Amount
(IU) DV
(%) Nutrient
Density World's
Healthiest
Foods Rating

Salmon, chinook, baked/broiled 4 oz-wt 261.9 411.00 102.8 7.1 excellent
Shrimp, steamed/boiled 4 oz-wt 112.3 162.39 40.6 6.5 very good
Cow's milk, 2% 1 cup 121.2 97.60 24.4 3.6 very good
Cod, baked/broiled 4 oz-wt 119.1 63.50 15.9 2.4 good
Egg, whole, boiled 1 each 68.2 22.88 5.7 1.5 good

World's Healthiest
Foods Rating Rule

excellent DV>=75% OR Density>=7.6 AND DV>=10%

very good DV>=50% OR Density>=3.4 AND DV>=5%

good DV>=25% OR Density>=1.5 AND DV>=2.5%

Vitamin D plays a major role in calcium absorption and your bodies overall health and wellbeing. By adding a few foods with vitamin D to your diet and increasing your daily sun exposure, no more than 15 minutes you should be able to maintain a healthy vitamin D level ensuring good health and quality of life.