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Vitamin D is unique in the vitamin world because it is both a micronutrient and a hormone. As a micronutrient, it is found in certain animal and fish products, but the body also produces vitamin D when exposed to direct sunlight. This is why it is often called the Sunshine Vitamin.
Roxana Ehsani says studies are pouring in on how vitamin D can benefit our health. She is an MS, RD, CSSD, LDN and is a certified sports nutritionist, and she is also a national media spokesperson for the Academy of Nutrition and Dietetics. We know that it plays an important role in many functions in the body, including strengthening bones, supporting immune health, regulating cognitive function and mood, and even protecting against diseases such as cardiovascular disease and type 2 diabetes. However, Ehsani says low levels can also affect the likelihood of depression.
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How much vitamin D you need
Many people are deficient in vitamin D because there are not many food sources that contain high levels of the vitamin, and many of us do not get enough vitamin D from the sun. We recommend taking 800 IU of vitamin D per day, depending on your diet. You should aim to get most of your vitamin D from whole foods, but supplements are also a good choice if there are gaps in your diet.
However, be careful not to oversupply. More is not necessarily better. Since vitamin D is a fat-soluble vitamin, excess vitamin D is stored in fat instead of being excreted in waste products like urine and water-soluble vitamins. your system. If you’re interested in checking your vitamin D levels and want to learn more about healthy ways to add vitamin D to your diet, talk to your doctor.
Foods high in vitamin D
If you’ve been advised to add vitamin D to your diet, here are some of the best sources.
salmon
“Wild salmon has more vitamin D than farmed salmon,” says Ehsani, although both types of salmon are excellent sources, she said. One serving (3 oz) contains 570 IU. And salmon doesn’t require a lot of work or seasoning to be delicious. Oven roasting salmon with a pinch of salt, black pepper and lemon juice is a quick and easy dinner. Add sweet potato wedges and broccoli along with the salmon for a balanced and easy sheetpan his dinner. Also, try steaming salmon or using it in a main dish salad.
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sardine
One serving of sardines provides 193 IU of vitamin D. This corresponds to 24% of the daily intake. Canned sardines are readily available and very economical. Try adding salt to pizza or pasta, or for a snack, try smashed avocado on crackers with a pinch of flaky sea salt.
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tuna
It has a mild taste for those who don’t like the flavor of sardines and tuna seafood. One 3 oz tuna pack with 40 IU of vitamin D. Canned tuna is a relatively budget-friendly fish option that you can always have in your pantry. Make a tuna and white bean salad for easy lunches throughout the week.
Marcus Nilsson
egg yolk
Hold on to your yolk! Egg yolks aren’t the malevolent cholesterol bombs we once thought. Along with nutrients like choline, vitamin D makes egg yolks a worthy addition to your diet. In fact, egg yolk contains most of the vitamins and minerals. One egg yolk contains about 5% of the daily value of vitamin D, but chickens fed vitamin D-rich diets are likely to produce three to four times that amount. there is. “Although eggs are high in cholesterol, they are still a nutritious food and provide an excellent source of protein, vitamins and minerals,” says Ehsani.
There are no clear recommendations on how many egg yolks you should or can consume each day. If you’re following a diet rich in cholesterol, including animal protein, saturated fats such as beef, chicken thighs, and chicken skin, full-fat cheeses, and dairy, Esani recommends reducing your egg intake. I’m here. However, if your diet is heavily leaning toward animal protein and you consume a lot of low-fat dairy, you can safely consume whole eggs per day. , is a great place to start breakfast.
Johnny Miller
mushroom
The only non-fortified vegan source of vitamin D you can find in the produce aisle is mushrooms. Similar to humans, mushrooms produce vitamin D when exposed to sunlight, but instead of vitamin D3, they produce vitamin D2. form of vitamin D. Some experts believe that vitamin D2 may not raise blood levels of vitamin D as much as vitamin D3. Still, mushrooms are worth adding to your diet for many other reasons. It is low in calories and rich in fiber and B vitamins. Add grated mushrooms to meatballs and meat sauces, or toss portobello onto the grill in your next dish.
tofu
Not all tofu is fortified, but some provide about 100 IU (2.5 micrograms) per 3.5 ounce serving. Tofu is a protein-rich food that is rich in many nutrients, including calcium, iron, vitamin B12, and vitamin D. You can also grill it, smear it with barbecue sauce, bake it until crisp, add it to soups, or even scramble it.
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beef liver
Beef liver contains large amounts of protein, essential amino acids, vitamin A, and iron. Cholesterol is high, but eating in moderation can make a difference in your diet. A 3.5 ounce serving of cooked beef liver contains approximately 42 IU of vitamin D.
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fortified food
One strategy to improve vitamin D status in the general population has been to fortify commonly consumed foods such as cereals, oatmeal, and dairy products.
Takeaway
Not a fan of these foods? Don’t forget that you can also get vitamin D from sun exposure. For maximum absorption, set an alarm for about 10-15 minutes of sun exposure every day around noon without sunscreen.
