More Mushrooms Exposed To Sunlight High In Vitamin D
- 122% DV per cup of portabella mushrooms
- 98% DV per cup of maitakes
- 92% DV per cup of white button mushrooms
- 17% DV per cup of morels
- 14% DV per cup of chantarelles
- 5% DV per cup of shiitakes
Mushrooms create vitamin D from sunlight much like our bodies. Placing any mushroom under the sun for 20 minutes will boost its vitamin D level.
Some Cheeses Contain More Vitamin D Than Others
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.
With 50 IU of vitamin D per half-cup, fortified orange juice is alright in moderation but it shouldn’t be your primary source of the nutrient. Drinking too much can cause your blood sugar to rise, Zumpano said.
Good Sources Of Vitamin D
From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight.
The body creates vitamin D from direct sunlight on the skin when outdoors.
But between October and early March we do not make enough vitamin D from sunlight. Read more about vitamin D and sunlight.
Vitamin D is also found in a small number of foods.
- fortified foods such as some fat spreads and breakfast cereals
Another source of vitamin D is dietary supplements.
In the UK, cows’ milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.
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More Dairy High In Vitamin D
- 29% DV per cup of low-fat milk
- 17% DV per cup of dehydrated milk
- 16% DV per cup of buttermilk
- 4% DV per 1/4 cup of queso fresco
Note: Milk in the US is fortified with vitamin D, but does not contain significant amounts of vitamin D naturally. Therefore, milk from other countries may not be a good source of vitamin D.
Amounts In The Usda Food Patterns And Food Group Sources In The Patterns
The amounts of vitamin D in the USDA Food Patterns at each calorie level are identified in Table 1. Amounts in the Patterns range from 157 IU in the 1000-calorie Pattern up to 313 IU in the 3200-calorie Pattern. At 2000 calories, amount is 274 IU. In no Pattern does the amount of vitamin D meet the RDA or the EAR.
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May Help Heal Stomach And Gut Ulcers
Ulcers are small breaks in the lining of the stomach or gut. They may cause symptoms of nausea, upper abdominal pain and discomfort.
They are often caused by bacterial infections, smoking, excess use of anti-inflammatory medications or too much acid in the stomach .
Animal studies indicate that cod liver oil may help treat ulcers, particularly in the stomach and gut.
In one animal study, researchers found that low and high doses of cod liver oil helped heal ulcers in both the stomach and gut .
Another animal study found that cod liver oil suppressed genes that are linked with gut inflammation and reduced inflammation and ulceration in the gut .
While the use of cod liver oil to help heal ulcers seems promising, more studies in humans are needed to make clear recommendations.
Summary:
Cod liver oil may help treat ulcers in the stomach and gut, but more human studies are needed before making recommendations.
Why Mercury Is A Problem
Mercury is a heavy metal found naturally in air, water, and soil.
Its released into the environment in several ways, including through industrial processes like burning coal or natural events like eruptions.
Three main forms exist elemental , inorganic, and organic .
People can be exposed to this toxin in a number of ways, such as breathing in mercury vapors during mining and industrial work.
You can also be exposed by eating fish and shellfish because these animals absorb low concentrations of mercury due to water pollution.
Over time, methylmercury the organic form can concentrate in their bodies.
Methylmercury is highly toxic, causing serious health problems when it reaches certain levels in your body.
SUMMARY
Mercury is a naturally occurring heavy metal. It can build up in the bodies of fish in the form of methylmercury, which is highly toxic.
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Some Fish Are Extremely High In Mercury
The amount of mercury in fish and other seafood depends on the species and the levels of pollution in its environment.
One study from 1998 to 2005 found that 27% of fish from 291 streams around the United States contained more than the recommended limit .
Another study discovered that one-third of fish caught on the New Jersey shore had mercury levels higher than 0.5 parts per million a level that could cause health problems for people who eat this fish regularly (
10 ).
In fact, larger, predatory fish may contain mercury concentrations up to 10 times higher than the fish they consume. This process is called biomagnification .
U.S. government agencies recommend keeping your blood mercury levels below 5.0 mcg per liter .
One U.S. study in 89 people found that mercury levels ranged from 2.089.5 mcg per liter, on average. A whopping 89% had levels higher than the maximum limit .
Additionally, the study noted that higher fish intake was linked to higher mercury levels.
Whats more, many studies have determined that people who regularly eat larger fish such as pike and perch have higher levels of mercury (
23 ).
One study in 1,800 men found that those with the highest levels of mercury were twice as likely to die from heart-related problems than men with lower levels .
Nevertheless, the nutritional benefits of fish likely outweigh the risks from mercury exposure as long as you moderate your consumption of high-mercury fish .
Healthy Foods That Are High In Vitamin D
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Vitamin D is the only nutrient your body produces when exposed to sunlight.
However, up to 50% of the worlds population may not get enough sun, and 40% of U.S. residents are deficient in vitamin D .
This is partly because people spend more time indoors, wear sunblock outside, and eat a Western diet low in good sources of this vitamin.
The recommended daily value is 800 IU of vitamin D per day from foods .
If you dont get enough sunlight, your intake should likely be closer to 1,000 IU per day (
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How Much Vitamin D Is Recommended
So, just how much vitamin D does the human body need to function properly?
Vitamin D, like other vitamins, is usually measured in IU, which stands for international units, or micrograms. The average daily intake of vitamin D should be around 400-800 IU or 10-20 micrograms.
Certain individuals may need higher levels to regulate vitamin D levels. If you have little to no exposure to the sun, you are postmenopausal, or you are overweight, you may need a higher level of vitamin D in your diet. In some cases, you may need up to 2000 IU to ensure optimal blood levels.
Daily vitamin D can be gotten from 15-20 minutes of sun exposure, supplements, or food or drinks for vitamin D.
If youre in doubt about how much vitamin D you should be adding to your diet, do not hesitate to speak to your doctor.
Get Sun To Boost Vitamin D
When the UVB rays in sunlight hit your skin, a chemical process is triggered that ultimately results in the production of vitamin D. The amount of sun needed to produce enough vitamin D can vary, but research suggests that to maintain sufficient vitamin D levels:
- Aim to spend at least 5 to 30 minutes in the sun on a daily basis or at least twice per week between the hours of 10 a.m. and 4 p.m.
- Expose the skin of your face, arms, legs and hands in the sun, without sunscreen, for this minimal time period range.
The exposure to sunlight needs to be direct for this process to workwindows, clouds, smog, clothes and sunscreen can block or limit your skin’s ability to take in UVB rays.
After the sun’s rays hit your skin and initiate the production of a precursor of vitamin D, it takes an estimated 8 hours for this precursor to be converted into vitamin D3, which then binds to a protein that brings it to your liver. Then, there are a few other steps before this vitamin D can be turned into the vitamin’s active form in your blood, called hydroxyvitamin D. When you get your vitamin D levels tested, it is hydroxyvitamin D that is measured.
Vitamin D3 from the suns rays has been shown to last longer in your body than the vitamin D3 from food or supplements.
However, while exposing yourself to sunlight may be one of the easiest and fastest ways to increase vitamin D levels, some downsides and other factors make it challenging or risky to get sufficient sunlight:
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Vegetarian Sources Of Vitamin D
1) Cow Milk: Cow milk is considered to be a very the very good foods with vitamin D. Consuming 8-ounce glass of milk can offer 100IUs of Vitamin D.
Vitamin D in cow milk: 100 IU per 8 ounces
2) Mushrooms: Mushrooms are probably the only vegetables high in vitamin D. Mushrooms such as chanterelle mushrooms, morel, Portobello and shiitake are good sources of vitamin D.
3) Soy milk: Fortified soy milk helps in preventing the supply of cholesterol in the blood stream. It is highly rich in proteins compared to meat and eggs. Soy milk is beneficial for men in building a good physique. It can also safeguard blood vessels from lesions and haemorrhage.
Soy milk vitamin D: 99119 IU per one cup
4) Fortified Orange Juice: In case you do like dairy vitamin D sources, then a fortified orange juice could be the choice. The amount of vitamin D varies from one brand to the other, so its recommended to check the labels before buying one.
Vitamin D in orange juice: 99119 IU per one cup
5) Ricotta cheese: Besides Queso Fresco, it is one of the other cheese sources that offer good amount of Vitamin D. Low in calories and saturated fat, it helps in promoting growth of the body.
Ricotta cheese Vitamin D: 25 IU per one cup
6) Oatmeal: Oatmeal promotes weight loss. It helps you keep fuller for a long time. A rich source of Vitamin D, this fibrous food helps in solving digestive problems. It can be preferably eaten during breakfast.
Vitamin D in oatmeal: 154 IU per ½ cup
Foods That Contain Lactose
You may not need to completely avoid foods and beverages that contain lactosesuch as milk or milk products. If you avoid all milk and milk products, you may get less calcium and vitamin D than you need.
People with lactose intolerance can handle different amounts of lactose. Research suggests that many people could have 12 grams of lactosethe amount in about 1 cup of milkwithout symptoms or with only mild symptoms.5,6
You may be able to tolerate milk and milk products if you
- drink small amounts of milk at a time and have it with meals
- add milk and milk products to your diet a little at a time and see how you feel
- try eating yogurt and hard cheeses, like cheddar or Swiss, which are lower in lactose than other milk products
- use lactase products to help digest the lactose in milk and milk products
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Eat Foods Rich In Vitamin D
Increasing your intake of foods and beverages that contain vitamin D is also an option if you’re looking to boost your vitamin D levels. However, only a couple of foods contain vitamin D naturally, and many have only low levels of the vitamin. Foods that may help boost your vitamin D levels are:
- Cod liver oil*
- Fortified dairy and non-dairy milks
- Fortified cereals
- Liver
- Cheese
*These foods provide 20% or more of your daily value of vitamin D per serving, and are considered high sources of vitamin D.
Top Vitamin D Foods + Their 5 Major Benefits
Without a doubt, vitamin D is one of the most important micronutrients when it comes to your health, which is why consuming vitamin D foods is so vital. Its involved in just about everything from immunity to brain function, and researchers are still regularly turning up new ways that vitamin D affects your well-being.
However, with a limited selection of vitamin D foods available and a huge portion of the population at risk for deficiency, many of us simply dont get enough of this vital vitamin to be able to effectively meet our needs. Yes, vitamin D deficiency is very real and can affect your health.
Fortunately, incorporating a good variety of vitamin D-rich foods into your diet can cut the risk of deficiency and help optimize your health.
What foods are high in vitamin D, and why does it even matter? Lets dive in and discuss why you may want to start paying closer attention to your dietary intake of this incredibly important vitamin.
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Food Sources And Options For Increasing Amounts Of Vitamin D:
The amount of vitamin D per 100 grams of various foods was compiled from the Nutrient Database for Standard Reverence, Release 26 . These amounts were converted to the amount per cup or ounce equivalent using the Food Pattern Equivalents Database for NHANES 2009-10. Seafood sources of vitamin D and major fortified food sources of vitamin D are listed in Table 3.
Who Should Take A Vitamin D Supplement
Supplements are recommended to those who cant obtain enough vitamin D from food or sunlight exposure. Since human milk doesnt provide a sufficient amount of this vitamin, breastfed infants need to receive vitamin D supplements.
Furthermore, the elderly tend to have lower vitamin levels as their skin loses the ability to produce vitamin D efficiently. In addition, they usually spend less time outdoors. Other people who also spend most of their time indoors or wear clothes that cover most of their skin are at higher risk of developing a deficiency in vitamin D.
People with dark skin should eat more foods with this nutrient or take vitamin D tablets as their skin has a reduced ability to synthesize vitamin D. Another group at risk of becoming deficient in vitamin D includes obese people or those who have undergone gastric bypass surgery.
Note that some medical conditions, such as celiac disease and Crohns disease, decrease the absorption of dietary fat. Consequently, people with these conditions may have lower concentrations of vitamin D, which is fat-soluble.
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How To Get More Into Diet
While spending time in the sun is the best option for warding off vitamin D deficiency, you can also increase your intake of vitamin D-rich foods to maintain your vitamin D status. Aim for one to two servings of vitamin D foods per day, and try to include a good mix of vitamin D vegetables, dairy products and fatty fish to get in a broad array of important micronutrients in addition to vitamin D.
For those who dont consume fish, it can be a bit tricker to get enough vitamin D from food sources alone. However, there are still many available options of vitamin D foods for vegetarians and vegans alike.
Aside from fatty fish and liver, vitamin D can also be found in sources like eggs and mushrooms, as well as fortified products like cereal, juice and dairy.
Vitamin D supplements are also available and can provide a megadose of vitamin D to help you meet your needs in just one serving. If you have a deficiency, discuss with your doctor to see if a vitamin D supplement is necessary or if you can meet your needs through vitamin D foods alone.
If you do decide to take a vitamin D supplement, opt for a high-quality, food-based multivitamin whenever possible, and find a form that uses vitamin D3 instead of vitamin D2 to help maximize absorption.
Ready to start incorporating more foods with vitamin D into your diet to ensure you get your daily dose? Here are a few healthy and delicious recipes using foods rich in vitamin D to get you started:
Foods High In Vitamin D And Tasty Ways To Enjoy Them
It’s essential to get enough vitamin D, especially when you’re pregnant and building your beautiful baby.
Most people know that to build and maintain strong bones and teeth, you need to eat calcium-rich foods like milk and yogurt. But you might not know that vitamin D plays an equally important role it’s what enables your body to absorb and hold onto that calcium and other minerals you and your developing baby need.
Ideally, your body soaks up the sun’s rays and uses them to produce all the vitamin D you need. But if you live in an area that’s not very sunny, or if you wear sunscreen regularly , or if your skin color is darker , it may be difficult or even impossible for your body to produce enough D. That’s why it’s important to include as many of the following foods as you can in your diet each day to meet your daily requirement of 600 international units . You may also want to talk with your doctor about taking a vitamin-D supplement if your prenatal vitamin doesn’t pack enough D.
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