Vitamin D is an important substance for the human body that contributes to the formation of strong bones, among other health benefits. Although it can be produced by the human body naturally from the sun’s rays, many are deficient in the “sunshine vitamin.” This is because people spend a lot of time indoors. Those who don’t get enough sunlight can get part of their daily dose of vitamin D through certain foods.
How much vitamin D do you need?
According to the German Society for Nutrition, the reference value for vitamin D intake for adults is 20 micrograms per day. Some populations need to be more careful about their vitamin D intake than others.
James Fleet, professor of nutrition at Purdue University, says that older people with darker skin types or people who cover their skin for religious or health reasons are at higher risk of vitamin D deficiency. To help you meet the recommended daily intake, here are six healthy foods rich in vitamin D.
Salmon is very rich in vitamin D. An approximately 85-gram serving of salmon contains 375 International Units (IU) of vitamin D. If possible, opt for wild-caught salmon. This provides an additional boost of nutrients. A 2007 study found that a serving of wild salmon contained an average of 988 International Units of vitamin D. The same amount of farmed salmon contained an average of 240 International Units. This study was published in the “Journal of Steroid Biochemistry and Molecular Biology.”
“Salmon is a great source of B vitamins and omega-3 fatty acids. They are thought to prevent cardiovascular disease, cancer, Alzheimer’s and inflammation in general,” says Vanessa Rissetto. She is Associate Director of the Department of Nutrition at New York University. She recommends baking a steak at 350 degrees Fahrenheit for 45 minutes • Marinate salmon in nonfat Greek yogurt, dill, garlic, and lemon juice for added flavor.
Trout is another fish-rich option for those looking to increase their vitamin D intake. One serving of raw, farm-raised rainbow trout contains 540 International Units of this essential vitamin. Trout is also an excellent source of other vitamins and minerals, says Rissetto. This includes:
Niacin, which helps your body convert food into energy.
Vitamin B12, which helps form red blood cells
Omega-3 fatty acids, which can reduce the risk of disease and stroke
Risetto says that an easy way to cook trout is to pan-roast it with shallots, garlic, and a tablespoon of olive oil. Top a mixed salad for a light lunch or dinner.
3. Dietary supplements with cod liver oil
Cod liver oil is a dietary supplement that can be purchased at most grocery stores. It’s a good alternative for people who don’t like fish or are looking for an extra way to add vitamin D to their diet. Whereas cod liver oil used to be inedible in just a tablespoon, “cod liver oil is now offered in capsules so you can avoid the taste,” says James Fleet. Two capsules correspond to about five milliliters of cod liver oil and give you about 400 international units of sun vitamin per day. This corresponds to about 66 percent of the average person’s daily vitamin D requirement.
For people following a vegetarian or vegan diet, mushrooms are a good alternative source of vitamin D. 150 grams of diced raw maitake mushrooms contain 786 international units of vitamin D. However, the vitamin D content varies from country to country. fungus to another. A 2018 publication in Nutrients found that fresh wild mushrooms contain more vitamin D than store-bought mushrooms. The researchers also found that 100 grams of wild funnel mushrooms contained three to 30 micrograms of vitamin D. That’s a big difference compared to store-bought mushrooms, which only contained less than one microgram.
This difference in nutrient levels comes from the way the mushrooms are grown. Just like humans, mushrooms produce vitamin D when exposed to sunlight. Store-bought mushrooms are typically grown in low-light environments, resulting in less vitamin D. To get more mushrooms into your diet, Rissetto recommends sautéing them and plating them on top of eggs or turkey burgers. Store mushrooms in a paper bag to prevent spoilage.
Another option for vegetarians looking to boost their vitamin D levels is eggs, especially the yolk. A large egg with yolk contains about 44 international units of vitamin D. That’s six percent of the recommended daily value. You also don’t have to worry about egg yolks affecting your cholesterol levels too much. “We have been studying eggs for the last 60 years and have found that the yolk is not responsible for raising cholesterol levels,” says Rissetto.
Is it possible to take too much vitamin D?
Fleet notes that it’s rare to get too much vitamin D. However, vitamin D toxicity can occur in adults who consume more than 4,000 international units per day. When vitamin D toxicity occurs, it is usually due to supplementation.
Doctors often recommend that patients who are prone to fractures, hypoparathyroidism, thyroid disease, and autoimmune diseases such as multiple sclerosis take vitamin D supplements. If you’re considering taking a vitamin D supplement, talk to your doctor. doctor to find the right dose for you and to make sure you are not overdoing it.
This article was translated from English and edited by Julia Knopf. It was published in April 2021 and revised again. You can read the original here.