According to the USDA, 3 oz of canned tuna in water contains 68 IU of vitamin D.
Canned tuna fish and canned sardines both contain vitamin D, and are usually less expensive than fresh fish. Plus, a longer shelf life makes the canned products easy to stock up on and use at your leisure.
The results revealed that dried sardine showed the highest vitamin D content (48.86 μg/100g), followed by canned anchovy (15.22 μg/100g), then Smoked herring (12.12 μg/100 g). The lowest content of vitamin D was found in white tuna meat canned in water (6.81 μg/100g) and pink salmon in water (3.58 μg/100g).
The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver. Certain mushrooms contain some vitamin D2; in addition some commercially sold mushrooms contain higher amounts of D2 due to intentionally being exposed to high amounts of ultraviolet light.
Oranges are one of the fruits rich in Vitamin D as its juice is fortified with calcium & vitamin D. This is one of the best sources of vitamin D for people who are lactose intolerant and cannot include milk & dairy products in their diet.
Fortified Milk Offers a Double Whammy: Vitamin D and Calcium
Fortified plant-based milks, such as soy and almond, can provide similar amounts of vitamin D. Enjoy a cold 8 oz glass of your preferred fortified milk straight, blend it into a smoothie, or use it to whip up your choice of coffee drink.
With a serve of two eggs providing 82% of your daily recommended intake of vitamin D, eggs contain one of the highest quantities of vitamin D of any food.
Nope, no vitamin D here. But bananas do contain plenty of magnesium. And guess what? Among the many reasons you need magnesium is that once your vitamin D is in your bloodstream, the magnesium puts it to work, making magnesium a must-have in order for you to access the many benefits of vitamin D.
Unless you enjoy a diet that includes fatty fish or fish liver oils, it may be hard to get enough vitamin D naturally without eating fortified foods or taking a supplement. "The major dietary source of vitamin D comes from fortified dairy, along with some yogurts and cereals," Hawthorne says.
In general, the two main causes of vitamin D deficiency are: Not getting enough vitamin D in your diet and/or through sunlight. Your body isn't properly absorbing or using vitamin D.
Salmon outpaces tuna for vitamin D6 and vitamin B12, while tuna is king for selenium and niacin. It's also worth noting that farmed and wild varieties of fish, especially salmon, have some nutrient differences.
4. Oatmeal. Just like most of the whole grains, oatmeal is also an excellent source of vitamin D. Other than that, oats are brimming with essential minerals and vitamins and complex carbs, which are required by our body to stay healthy and in shape.
Depending what kind you get, cheese can naturally contain upwards of 30 IU of vitamin D per one-cup serving. Fontina, Muenster, and Monterey cheeses are some of the best choices for incorporating vitamin D into your diet. Richer varieties such as bleu cheese, brie, and gouda have six IU of vitamin D per ounce.
Taking it with a fruit, tea, coffee, or in-between meals won't let the absorption happen,” she says. “For better absorption of vitamin D, you must include vitamin K, magnesium, and zinc in your diet. They speed up the absorption procedure and reduce your likelihood of being vitamin D deficient,” she suggests.
In summer and spring, with 22% of uncovered skin, 1000 IU vitamin D doses are synthesized in 10-15 min of sun exposure for adults.
Different Types of Vitamin D
Cow's milk is fortified with vitamin D3 (cholecalciferol), which is derived from the lanolin found in sheep's wool. Plant-based milks (and plant-based yogurt) may be fortified with D2 (ergocalciferol), which is produced by irradiating yeast.
Yogurt has between 2 and 3mg of vitamin D per serving. Like cereals, some brands of fortified milk and non-dairy milk may contain added sugar. Orange juice is another beverage that's often fortified with vitamin D. A 1 cup serving has 2.5 mg of vitamin D.
Symptoms when vitamin D is low
Fatigue. Not sleeping well. Bone pain or achiness. Depression or feelings of sadness.
Bone and lower back pain may be symptoms of inadequate vitamin D levels ( 17 , 18 ). Vitamin D helps maintain bone health by improving your body's absorption of calcium. One study in 98 adults with lower back pain linked lower levels of vitamin D to more severe pain.
Growing evidence has demonstrated that vitamin D has a role in sleep regulation [12]. Specifically, vitamin D deficiency (VDD) can increase risk of sleep disorders and is associated with sleep difficulties, shorter sleep duration, and nocturnal awakenings in children and adults [13,14,15].
According to a 2011 review , the vitamin E, beta carotene, vitamin D, protein, lecithin, and essential fatty acids in the oil can support healing and soothe the skin. Other small studies have shown that consuming avocados may help to protect the skin from harmful UV radiation.
They have extremely high nutritional value. Blueberries have vitamin D, calcium, iron, potassium, phosphorus, and zinc.