To maintain health, it is advisable to meet the daily requirement of vitamin D that we can get from foods, because vitamin D deficiency can lead to several diseases, such as influenza, heart disease, diabetes, multiple sclerosis, and cancer. Vitamin D not only helps the body absorb calcium which is important for bones, but also plays a role in the immune system by helping to reduce inflammation. Chronic inflammation, could be expected to lead to heart disease and cancer. Approximately 80 percent of the vitamin D we need comes from sunlight. Recommended time for sunbathing is at 06:00 to 9:00 am around the body for 10 minutes. To prevent the risk of skin cancer, avoid sun exposure at 09.00 am to 03.00 pm.
Dual benefits of vitamin D, not only as a reinforcement of bone but also prevention of various diseases is increasingly revealed. To get all these benefits, we are advised to consume 400 IU of vitamin D per day, and 200 IU for adolescents less than 18 years. As already noted above, the most popular vitamin D source comes from sunlight. But today, many issues regarding the dangers of UV rays from the sun, and make a lot of people worried. But, We can fulfill it through foods, the following are list of vitamin D foods to meet daily needs.
vitamin D foods
Value based on USDA Nutrient data base
- Fish: Based on USDA nutrient data base(every 100 gr) fish oil (cod liver) contain 10000 IU of vitamin D. Tuna (fresh, bluefin, raw), contain 227 IU of vitamin D. Mackerel (Atlantic, raw) contain 643 IU of vitamin D per 100 gr. Sardine (Fish, Pacific, canned in tomato sauce, drained solids with bone), contain 193 IU of vitamin D. Caviar (fish, black and red, granular) contain 117 IU. Cod liver oil is categorized as food additives, aka not the main meal. Cod liver oil is the oil extracted from fish called cod. It is available in capsule form, and is very good for those who want a dose of vitamin D increases.
- Milk: Quote from ods.od.nih.gov, almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart. But foods made from milk, like cheese and ice cream, are usually not fortified.
- Egg yolk : contain 218 IU.
- Cereals (ready-to-eat, Ralston Crispy Rice): Contain 121 IU of vitamin D, another value from different cereals can be found in USDA data base. If your breakfast consuming usual cereal, then you will not get vitamin D in sufficient quantities. Therefore, choose a specific cereals are fortified with vitamin D. Cereals usually have a lot of fiber and cholesterol levels.
- Soy processed products: They are usually a rich source of vitamin D. If you are very deficient in vitamin D, a good idea to replace your usual milk consumption with daily milk with soy milk. Regular milk just gives you calcium, while soy milk gives you calcium and other nutrients needed for bone health.
Below are another list of foods high in vitamin D (taken from bestbonesforever.gov)
| Food | Portion | Milligrams |
|---|---|---|
| Milk | ||
| Fat free | 1 cup | 306 |
| Lactose reduced, fat free | 1 cup | 300 |
| 1% low fat | 1 cup | 290 |
| Yogurt | ||
| Plain, fat free | 8 ounces | 452 |
| Fruit, low fat | 8 ounces | 343 |
| Frozen yogurt, vanilla, soft serve | 1/2 cup | 103 |
| Cheese | ||
| Pasteurized process Swiss | 2 ounces | 438 |
| Ricotta, part skim | 1/2 cup | 335 |
| Pasteurized process American | 2 ounces | 323 |
| Mozzarella, part skim | 1.5 ounces | 311 |
| Fortified foods | ||
| Soy drink with added calcium | 1 cup | 368 |
| Orange juice with added calcium | 1 cup | 300 |
| Tofu with added calcium | 1/2 cup | 253 |
| Cereal with added calcium | 1 ounce | 236-1043 |
| Cereal bar with added calcium | 1 bar | 200 |
| Bread with added calcium | 1 slice | 100 |
| Whole-grain tortilla with added calcium | 1 tortilla | 40 |
| Vegetables | ||
| Collards, cooked from frozen | 1/2 cup | 178 |
| Kale, cooked from frozen | 1/2 cup | 90 |
| Bok choy, cooked from fresh | 1/2 cup | 79 |
| Broccoli, cooked or fresh | 1 cup | 61 |
| Other foods | ||
| Soybeans, green, cooked | 1/2 cup | 130 |
| White beans, canned | 1/2 cup | 96 |
| Almonds, dry roasted | 1 ounce | 75 |
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Writen by:
Mr Soed - Tuesday, March 4, 2014
