food rich in vitamin d ( food high in vitamin d )
food rich in vitamin ds when a person’s skin has exposure to direct sunlight. People can also consume food rich in vitamin D, but it is not naturally present in many foods. High quantities of food rich in vitamin d are present in oily fish and certain types of mushrooms. food high in vitamin d
According to the Office of Dietary Supplements (ODS), the key benefit of food rich in vitamin dis that it helps keep a person’s bones, muscles, and nerves healthy. It also contributes to a healthy immune system food high in vitamin d
It is present in egg yolks if the chickens laying them are free-range. Some mushrooms also contain vitamin D.
However, no other plant-based foods produce vitamin D. For people whose diets are mostly vegetarian or vegan, and for people who do not or cannot spend a lot of time outdoors, it can be difficult to get enough vitamin D.
If a person has concerns that they are not getting enough vitamin D from direct sunlight, consuming the following foods will help increase the overall amount they have in their bodies.
Swordfish is an excellent source of vitamin D.
Oily fish, as well as oils from fish, have some of the highest quantities of vitamin D in food sources.
These may include: food high in vitamin d
Cod liver oil: This contains 450 international units (IU) per teaspoon, which is 75 percent of a person’s recommended daily allowance (RDA).
Herring: This contains 306 IU per fillet, dry-cooked, which is 51 percent of a person’s RDA.
Swordfish: This contains 706 IU per piece, dry-cooked, which is 117 percent of a person’s RDA. food rich in vitamin d
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Mushrooms food high in vitamin d
If a person does not like fish, or if they are vegetarian or vegan, specific mushrooms may be an option. Some types of mushroom contain high amounts of vitamin D.
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Raw maitake mushrooms: These contain 562 IU per 50 grams (g), which is 94 percent of a person’s RDA.
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 food rich in vitamin d. These may include: food high in vitamin d
UV-exposed raw Portobello mushrooms: These contain 568 IU per 50 g, 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.
Egg yolks food high in vitamin d
Egg yolks can also be high food rich in vitamin d, especially if the chickens are free-range. For example, a dish of scrambled eggs using two large hen eggs contains 88 IU, which is 15 percent of a person’s RDA. food high in vitamin d
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Fortified foods, food high in vitamin d
Manufacturers add vitamin D to many commercially available foods. People describe these foods as being fortified with vitamin D, or other nutrients.
Common foods with extra vitamin D and other nutrients include:
cow’s milk food high in vitamin d
orange juice
various breakfast cereals
Getting enough vitamin D food rich in vitamin d
Vitamin D may provide resistance to some cancers and cardiovascular diseases.
According to the ODS, if a person does not have enough vitamin D in their diet, they are at risk of developing weak bones. Symptoms of this might include pain in a person’s bones or weakness in their muscles. These symptoms can be subtle initially.
There is some research to suggest that vitamin D may contribute to other health benefits, such as:
resistance to some cancers food high in vitamin d
cardiovascular diseases food high in vitamin d
diabetes food high in vitamin d
hypertension
multiple sclerosis food high in vitamin d
However, according to the ODS, there is not yet enough evidence to know whether this is the case. Existing research has yielded mixed results.
The RDA of vitamin D for all people aged 1–70 is 600 IU. For children below the age of 1, it is 400 IU, and for adults over 70, it is 800 IU. This assumes that a person has the minimum amount of direct sun exposure. food high in vitamin d
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