Printable List Of Foods High In Vitamin D
Introduction
Vitamin D is essential for the body to absorb calcium and maintain healthy bones. It is also important for a healthy immune system, muscle function, and reducing inflammation. While the sun is the best natural source of vitamin D, many people do not get enough of it due to various reasons such as living in areas with limited sunlight, using sunscreen, or covering up for religious or cultural reasons. Therefore, it is important to consume foods that are high in vitamin D or take supplements to meet the daily recommended intake.
Foods High in Vitamin D
There are not many foods that naturally contain vitamin D. However, some foods are fortified with vitamin D, and some others contain small amounts of it. Here is a printable list of foods high in vitamin D:
- Fatty fish such as salmon, tuna, sardines, and mackerel
- Cod liver oil
- Egg yolks
- Cheese
- Mushrooms (if grown under UV light)
- Fortified milk and dairy products such as yogurt and cheese
- Fortified cereal and oatmeal
- Fortified orange juice
Fatty Fish
Fatty fish are the best natural sources of vitamin D. A 3.5-ounce serving of cooked salmon can provide up to 600-1000 IU of vitamin D, which is more than the daily recommended intake for most people. Tuna, sardines, and mackerel are also good sources of vitamin D, with about 200-500 IU per serving.
Cod Liver Oil
Cod liver oil is a supplement that is rich in vitamin D and also vitamin A. One tablespoon of cod liver oil can provide up to 1,360 IU of vitamin D, which is more than the daily recommended intake for most people. However, it is important to note that cod liver oil is also high in vitamin A, which can be toxic in large amounts. Therefore, it is recommended to take cod liver oil under the guidance of a healthcare professional.
Cheese
Cheese is not a very high source of vitamin D, but it can still contribute to your daily intake, especially if it is fortified with vitamin D. One ounce of cheddar cheese can provide up to 6 IU of vitamin D, while one cup of fortified cottage cheese can provide up to 6.5 IU of vitamin D.
Mushrooms
Mushrooms are the only plant-based source of vitamin D. However, most mushrooms do not naturally contain vitamin D. The vitamin D content of mushrooms depends on whether they are grown under UV light or not. If mushrooms are exposed to UV light, they can synthesize vitamin D from sunlight, just like human skin. One cup of UV-exposed mushrooms can provide up to 400 IU of vitamin D.
Fortified Milk and Dairy Products
Many milk and dairy products are fortified with vitamin D to help people meet their daily intake. One cup of fortified milk can provide up to 100 IU of vitamin D, while one cup of fortified yogurt can provide up to 80 IU of vitamin D, and one ounce of fortified cheese can provide up to 4 IU of vitamin D.
Fortified Cereal and Orange Juice
Some cereals and orange juice are also fortified with vitamin D to help people meet their daily intake. One cup of fortified cereal can provide up to 40 IU of vitamin D, while one cup of fortified orange juice can provide up to 100 IU of vitamin D.
Conclusion
Vitamin D is an essential nutrient that the body needs for various functions. While the sun is the best natural source of vitamin D, many people do not get enough of it due to various reasons. Therefore, it is important to consume foods that are high in vitamin D or take supplements to meet the daily recommended intake. The printable list of foods high in vitamin D can help you plan your meals and ensure that you are getting enough of this important nutrient.