Scientists say that half of the world population can not get enough sunlight, and four out of ten Americans are deficient in vitamin D . Today, more than ever in the past, people spend most of their time indoors. They also use sunscreen, and eating the “standard American diet”, which is low in this vitamin.
The Reference Daily Intake (RDI) for vitamin D is 400 IU per day of food. However, many health organizations suggest 600 IU. If you do not have much sun, that amount should probably be 1,000 IU per day. Fortunately, vitamin D is the only one that is available in the sun, as a supplement, and food.
Here are nine foods that are rich in vitamin D:
Salmon is a great source, 100 grams of this fatty fish between 361 and 685 delivery IU wild-caught salmon vitamin D is higher in vitamin D than farmed fish, and also less likely to be contaminated with toxic chemicals.
2. Herring and sardines
Herring can be eaten raw, canned, smoked or pickled. It provides 1,628 IU per 100 gram serving, or 200 percent of the RDI.
Sardines are a type of herring, it is also high in vitamin D. One serving contains 272 IU.
3. The cod liver oil
Cod liver oil supplement is 450 IU per teaspoonful, and has been used for generations to prevent and treat deficiencies in children . It is also rich in omega-3 fatty acids. Finally, cod liver oil is rich in vitamin A, with 90 percent of the RDA in just one teaspoon. Because vitamin A can be toxic in excess, be careful to avoid overdose.
4. Canned tuna
Canned tuna is a convenient and inexpensive alternative to fresh fish. A portion of 100 grams of canned tuna in water contains up to 236 IU of vitamin D. canned tuna can be high in methylmercury, which can cause serious health problems. Yellowfin tuna is lower in this toxin white tuna; Scientists say it is safe to eat up to six ounces per week.
only 100 grams of wild oysters delivers 320 IU of vitamin D, and contains only 68 calories. Also they contain vitamin B12, copper and zinc.
Shrimp are very low in fat, but contains 152 IU of vitamin D per serving, along with omega-3 healthy.
7. Egg yolks
Eggs are not only delicious, they are full of vitamin D. One egg yolk contains conventionally grown between 18 and 39 IU of vitamin D. However , eggs from pasture-raised chickens offer three to four times that amount, because the chickens have wandered outside in the sun. Eggs from chickens fed vitamin D-fortified foods contain even more.
Fungi are the only natural plant source of vitamin D. Mushrooms, like people, are able to synthesize vitamin D when exposed to UV light. While animals produce vitamin D3, however, fungi produce vitamin D2. D2 is considered less effective than D3 at raising blood levels of this nutrient.
The mushrooms contain as much as 2,300 IU per 100 gram serving. mushrooms commercially grown, however, often are grown in the dark and contain little vitamin D.
9. commercially fortified foods
You can buy foods that have been produced and fortified with vitamin D . These include breakfast cereals, cow’s milk, soy milk and orange juice on the market
time out in the sun is the best way to meet the needs of your body of vitamin D. However, when you can not do that, be sure to include some of these foods into your daily diet.