HEALTH TIPS

Top 10 Vitamin D Rich Foods


Vitamin D is a fat-soluble vitamin that is different from other vitamins because our bodies can make most of what we need with exposure to sunlight.

Vitamin D is more than a vitamin in that is acts as a pro-hormone and effects hormone balance and immune regulation of the body. Most foods, unless they are fortified, are poor sources of vitamin D and there are only a small amount of vitamin D rich foods to choose from. Vitamin D plays a role in calcium absorption into the bones. A deficiency in vitamin D can result in a softening of the bones called osteomalacia or a bone abnormality called rickets.

Some of the biggest vitamin D deficiency symptoms include:

  • Weakened immune system
  • Seasonal depression
  • Autoimmune disease
  • Cancer
  • Weak bones (osteopenia)
  • Skin issues eczema and psoriasis
  • Dementia

People most prone to a vitamin D deficiency include those who live in northern regions with little sunlight exposure, people with darker skin, people on low fat diets and those taking steroids and weight loss medications.

Vitamin D also helps with cell replication, and may play a role in the development of autoimmune conditions. The RDA for vitamin D is 600 IU/day and the Daily Value is 400 IU.

Top 10 Vitamin D Rich Foods

1) Sunlight
Promotes vitamin D synthesis from cholesterol in the skin.

2) Cod liver oil
1 tsp: 440 IU (over 100% DV)

3) Sardines
3 ounces: 164 IU (41% DV)

4) Salmon
3 ounces: 400 IU (100% DV)

5) Mackerel
3 ounces: 400 IU (100% DV)

6) Tuna
3 ounces: 228 IU (57% DV) 

continue reading…