Mushrooms are the number one plant source of vitamin D. In fact, with a discount on fortified plant foods (such as soy milk), mushrooms are really the only way to get vitamin D from plants. Foods, including certain fish, egg yolks and more, contain vitamin D. Changing your diet can help reduce or prevent vitamin D deficiency.
The daily value (DV) for vitamin D is 800 IU (20 mcg). Vitamin D content is indicated as a percentage of the daily value on the nutrition label on food packages. This tells you how much of your daily vitamin D requirement food will provide (2,. Salmon is a popular fatty fish and a great source of vitamin D.
According to the United States Department of Agriculture (USDA) food composition database, a 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the recommended daily intake (. Whether the salmon is wild or farmed can make a big difference in vitamin D content. On average, wild salmon has more vitamin D. The amount of vitamin D will vary depending on where the salmon is caught and the time of year.
Wild salmon generally contains more vitamin D than farmed salmon, but both are good sources of vitamin D. In a 3.5-ounce (100-gram) serving, farmed salmon contains about 66% of the DV and wild salmon can contain up to 160% of the DV. Fresh Atlantic herring provides 214 IU per 3.5-ounce (100-gram) serving, representing 27% of the recommended daily intake (. Canned sardines are also a good source of vitamin D.
A 3.5-ounce (100-gram) serving provides 193 IU or 24% of the recommended daily allowance (. Other types of fatty fish are also good sources of vitamin D. Halibut and mackerel provide 190 IU and 643 IU per 3.5-ounce (100-gram) serving, respectively (9,. Herring contains 214 IU of vitamin D per 3.5-ounce (100-gram) serving.
Pickled herring, sardines, and other fatty fish, such as halibut and mackerel, are also good sources. Cod liver oil is also very rich in vitamin A, with 150% of the daily value in a single teaspoon (4.9 ml). Vitamin A can be toxic in large amounts. The safe maximum limit (UL) for vitamin A is 3,000 mcg.
A single teaspoon (4.9 ml) of cod liver oil contains 1350 mcg of vitamin A. Cod liver oil contains 450 IU of vitamin D per teaspoon (4.9 ml), or 56% of the daily value. It's also high in other nutrients, such as vitamin A and omega-3 fatty acids. Many people enjoy canned tuna because of its flavor and easy storage methods.
It's usually cheaper than buying fresh fish. Canned light tuna contains up to 269 IU of vitamin D in a 3.5-ounce (100-gram) serving, representing 34% of the daily value (1). Mercury is a heavy metal found in many types of fish. Larger types of fish contain more mercury than smaller types.
The amount of mercury in canned tuna depends on the type of tuna. Light canned tuna comes from smaller fish and has less mercury. Canned albacore tuna is high in mercury (1). Over time, methylmercury can build up in the body.
In some cases, it can cause serious health problems (16, 1). Canned tuna contains 269 IU of vitamin D per serving. Choose light tuna and eat no more than one serving per week to prevent the accumulation of methylmercury. The yolk of a large egg contains 37 IU of vitamin D, or 5% of the daily value (1).
Some factors affect the vitamin D level in egg yolks. Eggs from commercially-raised hens contain approximately 37 IU of vitamin D per yolk. However, eggs from chickens raised outdoors or fed vitamin D-enriched feed contain much higher levels. In addition to fortified foods, mushrooms are the only non-animal source of sufficient vitamin D.
Like humans, fungi can synthesize vitamin D when exposed to ultraviolet light (2). However, fungi produce vitamin D2, while animals produce vitamin D3 (2). While vitamin D2 helps increase blood levels of vitamin D, it may not be as effective as vitamin D3 (2). Some wild mushrooms are excellent sources of vitamin D2 because of their exposure to ultraviolet light.
Morels are a type of mushroom that grows in the wild. One cup of these mushrooms contains 136 IU of vitamin D, which is 17% of the daily value (2). Mushrooms can synthesize vitamin D2 when exposed to ultraviolet light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.
Because vitamin D is found almost exclusively in animal products, vegetarians and vegans may find it harder to get enough (2). Around 65% of people worldwide are lactose intolerant and about 2% are allergic to milk (30, 3). For this reason, some companies fortify orange juice with vitamin D and other nutrients, such as calcium. A cup (237 ml) of fortified orange juice with breakfast can start the day with up to 100 IU of vitamin D, or 12% of the DV (3).
One cup of fortified wheat bran flakes contains 145 IU of vitamin D, equivalent to 18% of the DV. A cup of fortified crispy rice cereal contains 85 IU of vitamin D, or 11% of the daily daily value (33, 3.) Getting enough vitamin D and calcium is crucial for maintaining bone health and protecting against conditions such as osteoporosis, a condition characterized by weak and brittle bones. (3) The Centers for Disease Control (CDC) recommends several measures to limit exposure to UV rays and reduce the risk of skin cancer. These include spending more time in the shade, using sunscreen, and covering up when exposed to the sun (3).
Vegetables high in vitamin D include mushrooms that have been exposed to sunlight. Other vegan foods rich in vitamin D include fortified soy products such as tofu, soy milk and soy yogurt, fortified cereals and fortified juices. Except for vitamin D, fruit juices and milk, mushrooms are the only plant-based foods that are a good source of vitamin D. Like humans, fungi also synthesize this vitamin when exposed to sunlight.
However, not all types of mushrooms are useful, since most of them are grown in the dark and do not contain the vitamin you need. Maitake and Portobello are two types of mushrooms that you can include in your diet. A cup of diced portobello mushrooms can contain up to 400 IU of vitamin D. You can add mushrooms to your soup, pasta or sauté them in a little butter and garlic.
Spinach is one of the best sources of vitamin D in vegetables. It is also high in calcium and is an excellent source of energy. A cup of cooked spinach contains 25% of the recommended daily intake of vitamins, calcium, iron and fiber. Pregnant and breastfeeding women also require a good dose of this vitamin in their daily diet for bone health, immunity and healthy cell division.
With adequate sun exposure and a healthy diet comprised of foods that contain vitamin D, supplements may not be necessary. Oysters, a type of clam that lives in salt water, are low in calories and contain approximately 320 IU of vitamin D. But if you don't have enough time to spend outside or if your body has trouble absorbing it naturally, we recommend that you try other sources, such as vitamin D, fruits, vegetables and proteins, that can help make your bones stronger and healthier. Eating a serving of fish with some grilled vegetables for dinner can be particularly healthy for your overall health.
Vitamins, fats, proteins & carbohydrates should be included in the right proportion for a healthy diet. Vitamin D deficiency can be a serious problem, as the vitamin is crucial for maintaining healthy bones and preventing problems such as osteoporosis, rickets, a weak immune system and osteomalacia. .
