Top 10 High Vitamin D Foods
Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning and alleviation of inflammation.
A deficiency of Vitamin D can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth and osteomalacia.
Excess vitamin D can cause the body to absorb too much calcium, leading to increased risk of heart disease and kidney stones.
The current U.S. Daily Value for vitamin D is 20g and the toxicity threshold is thought to be 250 to 1000 g/day.
Sometimes vitamin D values are given in IU . When this is the case remember that 1g=40IU for Vitamin D.
Vitamin D is fat soluble, which means you need to eat fat to absorb it. Foods high in vitamin D include fish, mushrooms exposed to sunlight, fortified milk, fortified milk substitutes, fortified tofu, fortified yogurt, fortified breakfast cereals, fortified orange juice, pork chops, and eggs.
Vitamin D is also made by the body when skin is exposed sunlight and is therefore called the sunshine vitamin. This accounts for approximately 90% of our total vitamin D, with only 10% coming from food. Depending on where you live, 20 minutes of sun exposure a day is enough to meet your vitamin D requirements.
Below is a list of the top 10 foods highest in vitamin D by common serving size, for more see the nutrient ranking of 200 foods high in vitamin D.
Milk Is It Enough To Maintain A Healthy Vitamin D Level
How much vitamin D is in a glass of milk? One 8-oz glass of vitamin D fortified milk has approximately 100 IU of vitamin D. This is 1/6 of the current Recommended Daily Allowance , which is, in turn, an order of magnitude of what your body really needs. Research has shown that it takes about 4,000 IU/day to get 95% of the population to the
Functions Of Vitamin A
You might know that vitamin A helps maintain the health and function of your eyes, but the nutrient does much more than that, too. Vitamin A plays a role in the health of your skin and soft tissues and also supports strong bones and teeth. You need plenty of vitamin A to make white blood cells, which help you fight off infections. The vitamin also acts an antioxidant, which means it helps protect your cells from damage that can cause chronic health problems such as cardiovascular disease and cancer.
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Vitamin D And The Sun
The body makes vitamin D when skin is exposed to the ultraviolet light from the sun. During the winter months in New York the UVB rays are not adequate to make enough vitamin D. In addition, as we age, our bodies are less able to make vitamin D from sun exposure. The most important factor that blocks the body’s ability to make vitamin D, is the use of sunscreen to protect skin from sun damage. For all of these reasons, especially the importance of protecting your skin, it is recommended that people use sunscreen and get vitamin D from foods and/or supplements.
Is Vitamin D Milk The Same As Whole Milk
The bottom line is the fact that Vitamin D dairy and whole milk can be considered one product. A majority of all whole milk have been enriched with vitamin D.
Its just a different approach to market the product to various areas.
For the average person whole milk would be utilized. For those who are health consciousvitamin D milk is the preferred term vitamin D milk sounds more appealing and healthy. Its an identical concept.
This being said there are some cases where the milk isnt fortified with vitamin D. In this the milk isnt able to be labeled in the form of vitamin D-rich milk.
This is the only term that with no exception, applies only to the milk already enhanced.It is important to note that occasionally low-fat or skim milk is also supplemented with vitamin D.
But, it should mention on the label the type of milk youre buying . Also, vitamin D milk is generally only whole milk.
Enriched Almond Milk May Strengthen Your Bones
Dairy products are the richest dietary source of calcium. In contrast, almonds are a poor source of this nutrient.
To make almond milk more similar to real milk, producers often enrich it with calcium. For instance, a cup of commercial almond milk may contain 37% or more of your daily need, depending on the type and brand.
In comparison, the calcium content in a cup of cows milk may contain around 23% of your daily need, depending on the type and brand.
As a result, enriched almond milk is an excellent calcium source for people who dont consume dairy products, such as vegans and those who are intolerant to lactose or allergic to milk.
Bottom line: Producers often enrich almond milk with calcium, making it an excellent source of the nutrient. Regular consumption of enriched almond milk may reduce the risk of osteoporosis among those who dont consume dairy products.
Whole Milk For Weight Management
When choosing between whole milk and 2 percent for your weight-loss plan, you may easily assume that low-fat milk is better. But even though 2 percent milk has less fat and fewer calories than whole milk, there’s evidence suggesting full-fat milk might be better for weight management. A study published in the American Journal of Clinical Nutrition in 2016 found that a group of middle-aged women with a greater intake of whole-fat milk had a lower risk of being overweight or obese. Those reduced risks were not seen in the group with low-fat dairy intake.
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Different Types Of Milk With Images
Milk is an important drink in keeping our body healthy and strong as it contains a wide variety of ingredients such as calcium, Phosphorus, potassium, B vitamins and Vitamin D. There are many different types of milk that are either animal based or plant based. It has been a part of our diet, not to mention it was in fact the first food we tasted. Milk is nutritious, delicious and most of the time readily available and accessible.
In this guide are the different types of milk and a brief description of each type of dairy products.
Does Nonfat Milk Provide The Same Nutrients As Whole Milk
Does nonfat milk provide the same vitamins and minerals as whole milk? Jayne
Reduced-fat , low-fat , and nonfat milk have vitamin A and vitamin D added, since these vitamins are lost when the fat is removed. Natural levels of vitamin D are low, so most milk producers add vitamin D to whole milk. Check the nutrition facts label to learn more about vitamins and minerals in milk.
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The Basics Of Cow Milk
The USDA recommends about three cups of milk a day for adults and children age 9 and older to help meet daily dietary needs for nutrients such as bone-strengthening calcium and vitamin D. But what type of cow’s milk is best for you? It depends on what you want and need in your diet.
Nearly every store carries whole, reduced-fat and skim milk, but some might not know what those terms really mean. When milk is processed, different levels of fat can be taken out .
- Whole milk is cows milk that hasnt had its fat content stripped. The milk retains its fat and is slightly thick.
- Reduced-fat milk retains 2 percent of fat.
- Skim milk, contains no fat at all. This processing lowers calories and slightly alters the milk’s taste.
Reduced-fat and skim milk lose nutritional benefits when processed. Most producers then fortify their milk with solids to restore vitamins and thickness, although fortification is controversial. In addition, the practice of giving cows added growth hormones to aid in milk production is also contentious.
Some milk producers have started offering rBST-free milk that comes from grass-fed, free-range cows to address these concerns. According to the Cleveland Clinic, not only do grass-fed cows make milk with significantly more beneficial omega-3 fatty acids, but because they are less stressed than conventionally raised cows, they also tend to produce more milk and richer milk.
Tasty Foods With More Vitamin D Than A Glass Of Milk
When we think of Vitamin D, most of us think of sunshine or a big glass of milk, but there are several other delicious ways to get enough of this vital nutrient. Vitamin D is actually not even a vitamin at all, but a hormone, and it is essential for proper bone growth and helping our body absorb calcium.
Getting adequate amounts of Vitamin D can also help prevent certain types of cancers, autoimmune diseases like MS, depression, and type 2 diabetes. The current RDA is 600 IU for those between 1-70 years old, and almost 50 percent of the U.S. population doesnt get enough!
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Nutrient Content Of Milk Varieties
This section contains tables of the nutrient content values in milk from cows , goat, sheep, and water buffalo. Data used to compile these tables was obtained from the USDA Nutrient Database and the USDA DRI Tables.
The tables in this section are:
Table 1. Nutrient content of milk varieties by serving 1 serving = 1 cup . Compiled from the USDA Nutrient Database.
|Amount per 8 oz serving|
4Lactose determined by analysis.
Table 2. Nutrient content of milk varieties by 100 g reference amount. Compiled from the USDA Nutrient Data
4Lactose determined by analysis.
Table 3. Percent of daily reference intake values for vitamins and minerals supplied by a serving of milk varieties 1 serving = 1 cup . Calculations are based on USDA Nutrient Database and DRI requirements for an adult male.
|% DRI for an Adult Male per 8 oz serving|
1Vitamin A added.
2Vitamin D values for milk are given in IU and DRI are given in µg, conversion is 40 IU Vitamin D = 1 µg.
3ND = not determined.
4Copper values for mil kare given in mg and DRI are given in µg, conversion is 1 mg = 1000 µg.
5Potassium and sodium values for milk are given in mg and DRI are given in g, conversion is 1 g = 1000 mg.
Table 4. Daily reference intake values for vitamins and minerals. Compiled from USDA RDI tables.
Health Benefits Of Milk
As mentioned, milk has a wide variety of ingredients needed for the body. It contains vitamins and minerals. Protein for our overall health and well being, and Calcium for strong bones and teeth.
Protein is made up of amino acids needed for the body to repair and build the muscles and bones in our body. Milk has a high-protein content making it a perfect choice for your daily intake of complete Protein.
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Milk is considered to be the best source of calcium that is needed for strong bones and teeth. We especially need milk during our growing up years because thats the time when our bones are still growing and getting stronger. In older adults, milk lowers the risk of getting osteoporosis since our bone density decreases as we age.
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Milk Buttermilk Fluid Whole
The full nutrition content, RDA percentages and levels for Milk, buttermilk, fluid, whole should be considered along with the vitamin d content. This food profile is part of our list of food and drinks under the general group Dairy and Egg Products.Other important and vitamin d related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 62 kcal , the amount of Protein is 3.21 g , the amount of Fat is 3.31 g and the amount of Carbohydrate is 4.88 g . The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the vitamin d levels in whole milk.
Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Milk, buttermilk, fluid, whole has a nutritional value score of 14 out of 100.
How To Get Vitamin D Through Sunlight
Regular sun exposure is the most natural way to get enough vitamin D. To maintain healthy blood levels, aim to get 1030 minutes of midday sunlight, several times per week. People with darker skin may need a little more than this. Your exposure time should depend on how sensitive your skin is to sunlight.
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Bovine Growth Hormone Supplementation
Since November 1993, recombinant bovine somatotropin , also called rBGH, has been sold to dairy farmers with FDA approval. Cows produce bovine growth hormone naturally, but some producers administer an additional recombinant version of BGH which is produced through genetically engineeredE. coli to increase milk production. Bovine growth hormone also stimulates liver production of insulin-like growth factor 1 . The U.S. Food and Drug Administration, the National Institutes of Health and the World Health Organization have reported that both of these compounds are safe for human consumption at the amounts present.
Milk from cows given rBST may be sold in the United States, and the FDA stated that no significant difference has been shown between milk derived from rBST-treated and that from non-rBST-treated cows. Milk that advertises that it comes from cows not treated with rBST, is required to state this finding on its label.
Cows receiving rBGH supplements may more frequently contract an udder infection known as mastitis. Problems with mastitis have led to Canada, Australia, New Zealand, and Japan banning milk from rBST treated cows. Mastitis, among other diseases, may be responsible for the fact that levels of white blood cells in milk vary naturally.
rBGH is also banned in the European Union, for reasons of animal welfare.
Do You Know How Much Vitamin D Is In Milk
Do you know how much vitamin D is in milk? Before 1933, there wasnt much. To address a potential health crisis, three prominent U.S. advisory groups the American Medical Association, the Council on Food and Nutrition and the National Committee on Food and Nutrition recommended milk producers add vitamin D to milk to help combat rickets, which is caused by vitamin D deficiency.
In response to the health crisis, milk producers instituted new measures to fortify milk with nutrients. This practice added vitamins A and D to milk prior to homogenizing and pasteurizing steps to ready milk for the consumer. Since the 1930s, the standard is to fortify all milk to provide 15 percent of daily value of vitamin D in every 8-ounce glass. This is how much vitamin D is in milk to this day.
Read more: Learn how milk travels from a local farm to your familys table.
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Is It Possible To Take Too Much Vitamin D
Although rare, its possible to get too much vitamin D. For healthy adults, this typically only happens if you take excessive quantities of high-dose supplements without having your blood levels monitored .
Side effects of too much vitamin D include nausea, vomiting, muscle pain, and frequent urination . Staying under the daily maximum limit of 4,000 IU vitamin D will avoid the risk of toxicity .
If you arent getting all the vitamin D you need through your diet, vitamin D3 supplements can help you get that extra vitamin D boost for optimal bone and muscle health.
How Much Vitamin D Is In A Cup Of Milk
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Also asked, how much vitamin D is in a cup of whole milk?
|Food||IUs per serving*|
|Orange juice fortified with vitamin D, 1 cup||137|
|Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup||115-124|
|Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces||80|
Subsequently, question is, how do I get more vitamin D? Here are 7 effective ways to increase your vitamin D levels.
Also to know is, is milk a good source of vitamin D?
Cow’s milk, the most commonly consumed type of milk, is naturally a good source of many nutrients, including calcium, phosphorous, and riboflavin . In several countries, cow’s milk is fortified with vitamin D. It usually contains about 115â130 IU per cup , or about 15â22% of the DV .
What type of vitamin D is in milk?
Vitamin D3, or cholecalciferol, the form of D found in milk, is practically insoluble in water, he said, so one would think there would be none or very little in fat-free milk.