Fortified Milk And Cereals
A winning combination, milk and cereal don’t just make for a convenient breakfast option. These items are both often fortified with several important nutrients, including vitamin D. A cup of vitamin D fortified 2% milk contains 120 IU vitamin D, meeting 15% of the Daily Value. But you may be surprised to find that even non-dairy milk alternatives are loaded with the nutrient as well. Soy, almond and oat milks that are fortified with vitamin D are great options as well, like GH Nutritionist Approved Almond Breeze Unsweetened Vanilla Almondmilkthat packs in 25% of the Daily Value in just one serving. Ready-to-eat fortified cereals meet about 10% of the Daily Value for vitamin D in just one serving, but be sure to check the cereal label nutrition facts so you don’t overdo it on added sugar.
How To Get Vitamin D:
1. Through the absorption of the sun through your bare skin
If you live close to the equator you could potentially get enough Vitamin D by going out into the sun for 30-60 minutes, 3+ times a week with no sunscreen. You would need to be fair skin, as the darker your skin the longer it takes for it to absorb the Vitamin D from the sun. So although sun is a great way to get some Vitamin D, for a lot of us it cant be the only way.
2. Eat Foods high in Vitamin D
Liver, fatty fish, fortified milk, fortified nut milk products, egg yolks and cod oil are all foods rich in Vitamin D. Even if you eat foods high in Vitamin D every single day, your body is likely to only absorb roughly 10% of your daily required Vitamin D. And for a vegan diet, a lot of these options are off the table.
3. Vitamin D supplements
Last but no least, there are supplements which are the easiest way to safely get the right, and consistent, amount of the vitamin. Its important to find a high quality Vitamin D supplement since many cheaper ones can be less effective, so research is important.
The absorption of Vitamin D in our day to day lives is difficult and there are factors that can further reduce your bodys ability to absorb it. Wondering what could make it harder?
Foods That Contain Vitamin D3
Vitamin D is important for bone health and is linked to reduced rates of Alzheimer’s disease, strokes and cancers.
Vitamin D is known as the sunshine vitamin because it is produced in the skin by ultraviolet rays from the sun. Gray skies, weak winter sun, sunscreen use and an indoor lifestyle mean that most of us are lacking in this essential vitamin.
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They May Contain Deadly Bacteria
While its extremely rare, canned foods that werent processed properly may contain dangerous bacteria known as Clostridium botulinum.
Consuming contaminated food can cause botulism, a serious illness that can lead to paralysis and death if left untreated.
Most cases of botulism come from foods that have not been canned properly at home. Botulism from commercially canned food is rare.
Its important to never eat from cans that are bulging, dented, cracked, or leaking.
Canned foods that werent processed properly may contain deadly bacteria, but the risk of contamination is very low.
How Do You Meet Your Vitamin A Requirements
You can easily meet your requirements for vitamin A by regularly eating some of the foods listed in this article. Many foods also contain added vitamin A, including cereals, margarine and dairy products.
Since vitamin A is fat-soluble, it is more efficiently absorbed into the bloodstream when eaten with fat. Most animal-sourced foods that are rich in vitamin A are also high in fat, but the same doesnt apply to most plant sources of provitamin A.
You can improve your absorption of provitamin A from plant sources by adding a dash of oil to your salad.
However, as mentioned above, some people have a genetic mutation that makes the conversion of provitamin A into vitamin A much less efficient (
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Eat Mushrooms For A Versatile Vitamin D Punch
While mushrooms don’t naturally offer a high amount of vitamin D, some are treated with UV light, providing a larger dose of the nutrient as a result. The vitamin D amounts will vary depending on the amount of UV light the mushrooms are exposed to, according to the Agricultural Research Service. A serving has between 124 and 1,022 IU per 100 grams .
Growers such as Monterey Mushrooms produce varieties high in vitamin D, but you have to read the labels. Once you have them, add sautéed mushrooms to eggs or fish for a meal even richer in vitamin D. Or make a more substantial mushroom dish, such as veggie-stuffed portobellos.
Why Do We Need Vitamin D
Vitamin D is made in our skin via direct exposure to sunlight. Our liver and kidneys then convert it into a form we can use. Vitamin D is extremely important for strong bones and teeth, as it helps us absorb the calcium we eat and it also controls the amount of calcium in our blood. Its important that our vitamin D levels arent low or our body wont absorb the calcium we eat. There arent any visual signs of vitamin D deficiency. If our levels are very low and we are severely deficient, we are at risk of developing weaker bones which is a condition known as osteomalacia. Severe deficiency in children may result in soft skull or leg bones and their legs may look curved or bow-legged, which is a condition called rickets. A recent study has shown that healthy vitamin D levels during pregnancy may impact other aspects of your childs early development including their social skills and co-ordination. As low levels of vitamin D are common in the UK, its worth talking to your GP if you are concerned they may suggest a blood test. Vitamin D levels explained Vitamin D blood ranges by classification:
- Over 75nmol/L Optimal
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How To Add Egg Yolks To Your Diet
Having eggs for breakfast is a quick and easy way to ensure theyre a part of your diet, but you dont have to stick to omelets, fried eggs or just scrambled. There are plenty of brunch recipes that make creative use of eggs and egg yolks, as well as dinner dishes such as shakshuka or egg fried rice.
Why We Need Vitamin D
- Maintaining normal blood levels of the minerals calcium and phosphorus.
- The absorption from food of calcium, enabling healthy bone growth.
- Stimulating immune cells to release antibodies and thereby encouraging a healthy, responsive immune system.
- Metabolising glucose to fuel our bodies.
- Controlling the growth of cells and nerves.
- Maintaining healthy muscles and joints.
- High blood pressure also known as hypertension.
- Muscle pain or tremors.
- Tooth pain and gum inflammation.
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Does Taking Vitamin D Help During Cold And Flu Season
Research also shows theres a connection between Vitamin D and the flu. However, you shouldnt take a high dose of Vitamin D for the flu without consulting a healthcare provider. More research is needed to determine whether or not Vitamin D is more effective than the flu vaccine.
Does Vitamin D help with colds? There is a connection between Vitamin D for colds. Studies suggest taking 4000 IE daily of Vitamin D might significantly reduce the chance of getting a cold. After seeing the importance of Vitamin D, its clear this nutrient should be included in every diet or vitamin regimen.
Vitamin D In Our Diets
- Kipper 14µg vitamin D
- Herring 22.5µg vitamin D
- Mackerel 11.9µg vitamin D
- Tinned salmon 19µg vitamin D
- Sardines 7µg vitamin D
- Branflakes 1.4µg vitamin D
- Hen eggs 2.9µg vitamin D
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Health Information You Can Trust
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This article contains references to scientific journals and peer-reviewed research. The numbers in brackets correspond with the list of references at the end of the article.
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Although we can find many foods in the supermarket that have been fortified with a synthetic form of vitamin D, there are only a select number of foods that naturally contain vitamin D.
Normally, the human body makes vitamin D. Exposure to sunlight is the catalyst for the synthesis of this hormone in the skin. But today, many people spend countless hours indoors, and exposure to the sun is limited. This may be a cause of many ailments, including a depressed mood and weak bones. With age, bones can become weak and thin. Although you cant turn back the hands of time, good nutrition is one of the best ways to encourage your body to be its best. Vitamin D is one nutrient in particular that supports normal bone density and strength.
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How Does Canning Affect Nutrient Levels
Canned foods are often thought to be less nutritious than fresh or frozen foods, but research shows that this is not always true.
In fact, canning preserves most of a foods nutrients.
Protein, carbs, and fat are unaffected by the process. Most minerals and fat-soluble vitamins like vitamins A, D, E, and K are also retained.
As such, studies show that foods high in certain nutrients maintain their high nutrient levels after being canned (
Changes in individual nutrient levels aside, canned foods are good sources of important vitamins and minerals.
In one study, people who ate 6 or more canned items per week had higher intakes of 17 essential nutrients, compared with those who ate 2 or fewer canned items per week .
Some nutrient levels may decrease as a result of the canning process, while others may increase. Overall, canned foods can provide nutrient levels comparable to those of their fresh or frozen counterparts.
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What Are The Best Sources Of Vitamin D
The best source of vitamin D is sunlight. Just spending a few minutes outdoors on most days of the week should give you all the vitamin D you need.
In Australia, it is safe to go outdoors in autumn and winter with some skin uncovered, as long as the UV index is below 3. Being active while youre outside for example by walking or gardening will boost your vitamin D levels.
When the UV index is higher than 3, usually in spring and summer, most people need to protect themselves from the sun to prevent skin cancer. During these months, and if you live in parts of Australia where the UV index is above 3 all year, its usually safe to go outside without sun protection in early morning and late afternoon.
Very few foods contain much vitamin D. The best food sources of vitamin D are fatty fish like salmon, herring and mackerel, and eggs. In Australia, vitamin D is added to margarine. Some milk, soy drinks, breads and cereals may also be fortified with vitamin D.
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.
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Which Foods Contain Calcium
Foods that are high in calcium include:
- Milk and dairy products such as yogurt and cheese
- Fortified plant-based beverages such as fortified soy beverage
- Tofu made with calcium sulfate
- Canned fish with bones such as salmon and sardines
Other sources of calcium include:
- Nuts and seeds such as almonds and sesame seeds
- Beans such as white beans and navy beans
- Dark green leafy vegetables such as kale and Chinese cabbage
Aim to include several of these foods each day to meet your calcium needs. If you don’t eat foods high in calcium daily, it may be hard to meet your needs.
Quick And Easy Peaches And Kale Smoothie Bowl
Did you know that, along with some milk, almond milk is also fortified with vitamin D? One cup of almond milk typically has around 25% of your RDA of vitamin D for the day! Blending up a smoothie bowl with almond milk is an easy way to get vitamin D into your meal.
Get our recipe for Mexican Chocolate Smoothie Bowls.
Boost your morning with vitamin D from the almond milk, and powder for protein!
Get our recipe for a Berry Cauliflower Smoothie.
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What Foods Have A High Amount Of Vitamin D In Them
7 Healthy Foods That Are High in Vitamin D Salmon. Salmon is a popular fatty fish and great source of vitamin D. Herring and sardines. Herring is a fish eaten around the world. Cod liver oil. Cod liver oil is a popular supplement. Canned tuna. Many people enjoy canned tuna because of its flavor and easy storage methods. Egg yolks. Mushrooms. Fortified foods.
Foods That Are High In Vitamin E
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Vitamin E is a group of powerful antioxidants that protect your cells from oxidative stress. Adequate vitamin E levels are essential for the body to function normally.
If you dont get enough, you may become more prone to infections, experience impaired eyesight or suffer from muscle weakness.
Fortunately, vitamin E is widespread in foods. As a result, you are unlikely to become deficient unless your nutrient absorption is impaired.
Nevertheless, everyone should try to eat plenty of whole foods rich in vitamin E.
In the United States, 15 mg of vitamin E per day is considered enough for the vast majority of adults. This daily value is selected as a reference on nutrition labels in the US and Canada.
Below is a list of 20 foods that are high in alpha-tocopherol, which is the most active form of vitamin E (
This article also provides five lists of vitamin-E-rich foods, categorized by food group.
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Health Benefits Of Vitamin E
- Reduced Risk of Heart Disease – Vitamin E is thought to help prevent heart disease by inhibiting oxidation of low-density lipoprotein cholesterol, and helping to prevent blood clots which could lead to a heart attack. Studies report mixed results as to the effectiveness of supplements.
- Reduced Cancer Risk – Vitamin E may help reduce cancer risk by acting as an antioxidant and by preventing formation of carcinogenic nitrosamines formed in the stomach from nitrites in foods.
- Promoted Eye Health – At least one study has shown intake of the DV for vitamin E reduces risk of age related eye damage by 20%. Other studies, however, fail to find any association.
- Alleviation of Chronic Inflammation – Preliminary studies show that vitamin E can help mediate the inflammatory response and may help those with type II diabetes or chronic heart failure, who suffer from chronic inflammation.
- Reduced Risk of Dementia – Preliminary findings have shown increased levels of vitamin E to have a protective effect on mental functioning as people age. Further studies need to be conducted to confirm this finding.
- Reduced Risk of ALS – A long range study found that increased intake of Vitamin E over 5 years could reduce risk of ALS. Further studies are needed as the sample size was small.
Advice For Adults And Children Over 4 Years Old
During the autumn and winter, you need to get vitamin D from your diet because the sun is not strong enough for the body to make vitamin D.
But since it’s difficult for people to get enough vitamin D from food alone, everyone should consider taking a daily supplement containing 10 micrograms of vitamin D during the autumn and winter.
Between late March/early April to the end of September, most people can make all the vitamin D they need through sunlight on their skin and from a balanced diet.
You may choose not to take a vitamin D supplement during these months.
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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.