Canned light tuna packs up to 269 IU of vitamin D in a 3.5-ounce (100-gram) serving, which is 34% of the DV ( 15 ).
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.
Canned light tuna has the most vitamin D—about 150 IUs per 4 ounces—while canned albacore tuna has about 50 IUs per 4 ounces, and canned sardines have a little more than 40 IUs per two sardines.
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).
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 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.
Sun exposure is the most important natural source of vitamin D. The body uses the vitamin to absorb the calcium it needs to build and maintain bones. Short bursts of sun exposure can usually allow your body to produce all the vitamin D it needs for the day.
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.
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.
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.
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.
Although carrots have no vitamin D, they contain other important nutrients that can benefit your health.
Salmon has by far the most vitamin D of any food (and wild salmon has much more than farmed salmon, which is cheaper and easier to find). Half a fillet of sockeye salmon has more than 1,400 iu of Vitamin D — more than twice as much as most people need in a day.
Hard-boiled eggs are also a source of vitamin A, vitamin D, calcium, and iron. Since eggs are a source of saturated fats, they can raise your LDL cholesterol levels.
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.
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.
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.
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.
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].