6 Healthy Foods High in Vitamin D. All You Need To Know!

Vitamin D is an essential contribution to our body. It contributes to healthy bones and muscles, prevents many diseases, such as cardiovascular ones and certain cancers, and benefits the kidney, as well as the immune system. Its deficiency can cause serious health consequences. Although this vitamin is produced naturally by the skin under sun exposure, it can also be drawn from certain foods. But what are the healthy Foods High in Vitamin ''D''?

FOODS HIGH IN VITAMIN D TO SUPPORT YOUR IMMUNE SYSTEM

What foods contain vitamin D?

The sun provides us with enough vitamin D naturally, but some foods also provide extra amounts. In addition to fish liver oils, mushrooms, eggs, milk, cheese, and fortified cereals, other foods include salmon, tuna, beef liver, cod liver oil, egg yolks, soybeans, and broccoli.

Foods High in Vitamin D

FOODS HIGH IN VITAMIN D SUPPORT YOUR IMMUNE SYSTEM

Vitamin D helps our bodies absorb calcium from food and drink. Calcium is important for strong bones and teeth. Foods high in vitamin D include salmon, tuna, chicken, and beef liver.

Foods High in Vitamin D

6 Healthy Foods High in Vitamin ”D”

1. Cod liver oil:

The best source of vitamin D Despite its unpleasant taste, cod liver oil is renowned for its quality and nutritional value. It can be ingested as a capsule or you can find canned cod liver in some supermarkets. It is a fatty acid that supports the cardiovascular system and stimulates memory. It should be noted that 10 cl of cod liver oil is equivalent to 250 g of vitamin D, and the daily requirement for vitamin D for a person from 1 to 70 years is 15 g.

FOODS HIGH IN VITAMIN D TO SUPPORT YOUR IMMUNE SYSTEM

Foods High in Vitamin D

Cod liver oil is an excellent source of vitamin D. One tablespoon of cod liver oil contains approximately 1360 IU of vitamin D, which is more than the recommended daily intake for adults. Other good dietary sources of vitamin D include fatty fish such as salmon, sardines, and mackerel, as well as egg yolks, cheese, and mushrooms. Vitamin D can also be synthesized by the body when the skin is exposed to sunlight.

2. Fatty fish: salmon, trout…

These fish provide valuable vitamin D intake without the need to consume much. Indeed, eating fatty fish once a week would suffice to take advantage of all the benefits that these foods provide for your cardiovascular health. It is recommended to bake or grill them. It should be noted that 100 g of salmon contains between 6 and 23 g of vitamin D, and 100 g of baked trout contains 11 g of vitamin D.

Foods High in Vitamin D

3. Animal livers

For those who do not like fish, the liver is a very good alternative, since it is the natural storage place for vitamin D. Veal liver is more advised, as it is tender and more flavorful and because a serving of 100 g already guarantees 2.5 g of vitamin D.

Foods High in Vitamin D

Animal lovers can be a good source of vitamin D. For example, a 3.5-ounce (100-gram) serving of beef liver contains approximately 15 IU of vitamin D. However, it's worth noting that liver is also high in cholesterol and should be consumed in moderation as part of a balanced diet. It's generally recommended to limit the intake of organ meats to a few times per month.

4. The egg yolk

It is a great food rich in vitamin D. 100 g of raw egg yolk provides 2 to 3.2 g of vitamin D. It is better to consume, on average, 4 eggs per week, as only one would not be enough to fulfill the required amount.

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Foods High in Vitamin D

5. Milk and dairy products

Cow’s milk strengthens the bones and teeth, while dairy products, consumed whole, that is, with fat, are a source of vitamin D. Despite their low intake, regular consumption is very effective. 250 ml of cow’s milk, containing 0 to 3.25% fat, yields 3 g of vitamin D.

Foods High in Vitamin D

Foods High in Vitamin D

6. Enriched soy beverages

Enriched with water and protein, a 250 ml glass of any soy beverage contains 2.125 g of vitamin D. It should be noted, however, that a natural soy beverage does not contain vitamin D.

FOODS HIGH IN VITAMIN D TO SUPPORT YOUR IMMUNE SYSTEM

In any case, nothing is simpler than 10-to-15-minute daily sun exposure, because the diet only partly compensates for the lack of vitamin D.

Enriched soy beverages, also known as soy milk, can be a good source of vitamin D if they are fortified with the vitamin. Not all brands of soy milk are fortified with vitamin D, so it's important to check the label to see if it's an ingredient. If soy milk is fortified with vitamin D, a single serving (1 cup or 240 milliliters) can contain up to 100 IU or more of the vitamin. Other good dietary sources of vitamin D include fatty fish, egg yolks, cheese, and mushrooms. Vitamin D can also be synthesized by the body when the skin is exposed to sunlight.

Benefits of ''D'' Vitamin

Vitamin D is an essential nutrient that has many important functions in the body. Some of the key benefits of vitamin D include:

1. Helps the body absorb calcium and phosphorus: Vitamin D helps the body absorb calcium and phosphorus, which are necessary for the formation and maintenance of healthy bones and teeth.
2. Boosts immune system function: Vitamin D plays a role in immune system function and may help reduce the risk of respiratory tract infections.
3. May help reduce the risk of certain diseases: Some research suggests that vitamin D may help reduce the risk of certain diseases such as osteoporosis, cancer, and multiple sclerosis.
4. May improve muscle function: Vitamin D may help improve muscle function in older adults and reduce the risk of falls.
5. May have a role in weight loss: Some research suggests that vitamin D may have a role in weight loss, although more studies are needed to confirm this.

Vitamin D Deficiency

Vitamin D’s role in regulating the immune system has led scientists to explore two parallel research paths: Does vitamin D deficiency contribute to the development of multiple sclerosis, type 1 diabetes, and other so-called “autoimmune” diseases, where the body’s immune system attacks its own organs and tissues?

Several case-control studies, when analyzed together, suggest that people diagnosed with tuberculosis have lower vitamin D levels than healthy people of similar age and other characteristics. Such studies do not follow individuals over time, so they cannot tell us whether vitamin D deficiency led to the increased TB risk or whether taking vitamin D supplements would prevent TB.

Levels of Vitamin D

In humans, epidemiological studies show that higher serum levels of vitamin D are associated with substantially lower rates of colon, pancreatic, prostate, and other cancers, with the evidence strongest for colorectal cancer.  However, clinical trials have not found a consistent association: The Women’s Health Initiative trial, which followed roughly 36,000 women for an average of seven years, failed to find any reduction in colon or breast cancer risk in women who received daily supplements of 400 IU of vitamin D and 1,000 mg of calcium, compared with those who received a placebo. 

Foods High in Vitamin D

Strong Bones

Calcium Calcium is vital for strong bones and teeth. Vitamin D sources for vegetarians Vitamin D is important for strong bones, muscles, and overall health.

Vitamin B12 is essential to the body’s production of red blood cells. It also helps in the formation of DNA and RNA.

Iron Iron is an integral part of hemoglobin, which carries oxygen throughout the body.

Folate Folic acid plays a role in cell division and growth.

Zinc is necessary for normal immune function and wound healing.

FOODS HIGH IN VITAMIN D TO SUPPORT YOUR IMMUNE SYSTEM

Foods High in Vitamin D

Daily Vitamin

The Institute of Medicine (IOM) released in November 2010 recommendations for increasing the daily vitamin D intake for children and adults in the U.S. and Canada, to 600 IU per day. The report also increased the upper limit from 2,000 to 4,000 IU daily.

 Among the evidence, Flu and Common Cold Vitamin D levels are lowest in the winter months. The active form of vitamin D tempers the damaging inflammatory response of some white blood cells, while it also boosts immune cells’ production of microbe-fighting proteins. Children who have vitamin D-deficiency rickets are more likely to get respiratory infections, while children exposed to sunlight seem to have fewer respiratory infections. Adults with low vitamin D levels are more likely to report having a recent cough, cold, or upper respiratory tract infection.  A randomized controlled trial in Japanese school children tested whether taking daily vitamin D supplements would prevent seasonal flu. 

Health Benefits

From helping maintain strong bones to supporting a healthy immune system, vitamin D actually functions as a hormone in the body and has significant health benefits.

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Sun Exposure

Vitamin D obtained from sun exposure, foods, and supplements are biologically inert and must undergo two hydroxylations in the body for activation.

FOODS HIGH IN VITAMIN D TO SUPPORT YOUR IMMUNE SYSTEM

Foods High in Vitamin D

The factors that affect UV radiation exposure, individual responsiveness and uncertainties about the amount of sun exposure needed to maintain adequate vitamin D levels make it difficult to provide guidelines on how much sun exposure is required for sufficient vitamin D synthesis. Possible explanations for this increase include genetic differences in vitamin D metabolism, dietary preferences, and behaviors that lead to less sun exposure.

Vitamin D3

A recent meta-analysis suggests that this reduction in mortality is driven mostly by a reduction in cancer mortality. More research is needed before any broad claims can be made about vitamin D and mortality.  Few foods are naturally rich in vitamin D3. Cod liver oil Salmon Swordfish Tuna fish Orange juice fortified with vitamin D Dairy and plant milk fortified with vitamin D, Sardines, Beef liver, Egg yolk, Fortified cereals, and Ultraviolet Light. Vitamin D3 can be formed when a chemical reaction occurs in human skin when a steroid called 7-dehydrocholesterol is broken down by the sun’s UVB light or so-called “tanning” rays.

Absorption of Calcium

More than 1 billion people worldwide and more than 42% of Americans are deficient in what’s known as the “sunshine vitamin.” This is a major health problem because vitamin D is essential for so much: It increases the absorption of calcium, magnesium, and phosphate, fostering bone development. A deficiency of Vitamin D can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia. 

Support your Immune System

Foods high in vitamin D can be helpful for supporting your immune system and providing the nutrients it needs to function optimally. Foods that are especially rich in vitamin D include fatty fish, such as salmon and mackerel, egg yolks, mushrooms, and fortified dairy products. Vitamin D is also found in some fortified foods like breakfast cereals, orange juice, and plant-based milk.

It’s important to note that some people may require additional vitamin D through supplementation due to dietary restrictions or other factors. If you are concerned about your vitamin D levels, talk to your doctor about whether a supplement could be beneficial for you. Eating a balanced diet with plenty of vitamin D-rich foods is the best way to ensure adequate intake of this essential nutrient and support your overall health and immunity.

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