How Much Vitamin D Do I Need
According to the National Institutes of Health, the recommended daily amount of vitamin D for each age group is:
Some demographics need to be more aware of their vitamin D intake than others. Fleet says that older people, those with darker skin, and those who cover their skin like for health or religious reasons are more at risk of a vitamin D deficiency.
To help you reach your daily recommended intake of vitamin D, here are six healthy foods with the vitamin:
Cooking Vegetables Can Increase The Amount Of Calcium They Can Provide
Cooking vegetables usually always increases the amount of calcium available in the vegetable for the body to absorb, and this difference can be big. For example, cooked spinach has 245 mg/cup of calcium, while raw spinach only has 30mg/cup! Keep in mind, raw vegetables can be higher in other nutrients than cooked versions . Eating a varied diet that includes both raw and cooked vegetables is a good way to ensure intake of needed nutrients.
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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Vitamins Feed Your Needs
Your body is one powerful machine, capable of doing all sorts of things by itself. But when it comes to vitamins, it can use some help. That’s where food comes in. Your body is able to get the vitamins it needs from the foods you eat because different foods contain different vitamins. The key is to eat different foods to get an assortment of vitamins. Though some kids take a daily vitamin, most kids don’t need one if they’re eating a variety of healthy foods.
Now, let’s look more closely at vitamins from A to K:
Which Vegetables Have The Most Vitamin A
Vitamin A is essential for good vision, supports the immune system and plays a role in healthy bone growth amongst other things.
Vegetables are rich in vitamin A and are important to include in a balanced diet. If you want to know the properties of vitamin A and you arent sure which vegetables have the most vitamin A, take a look at our ranking and make a note of the vegetables rich in vitamin A.
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Canned Light Tuna In Water
Vitamin D content : 40 IUs per 3 ounces
Don’t worry, you don’t have to be too picky with your tuna selection. Light chunk tuna also serves up a significant percentage of your vitamin D daily value.
Vitamin D content : 1.2 mcg/50 IUs
The yolk of a whole egg may add some extra calories and fat to your plate, but it also contains a host of fat-blasting and health-boosting nutrientsincluding vitamin D. In fact, a three-egg omelet serves up nearly 20 percent of the daily D requirement. We suggest adding some veggies to the mix for an added boost of flavor and nutrients.
Vitamin D content : 1.2 mcg/46 IUs
Sardines are the perfect snack for boosting bone health. Not only are they rich in calcium, but they also contain some vitamin D, which will help your body absorb that calcium.
Vitamin D content : 1 mcg/41 IUs
If you can’t get your hands on UV-enhanced mushrooms, you can always opt for shiitake mushrooms as an alternative. They’re an excellent addition to omelets, stir-frys, salads, and tacos. Check out our Soft Veggie Chicken Tacos recipe to see how we use the vegetable in the Tex-Mex-inspired dish. It only takes 15 minutes to whip up!
This article was originally published May 15, 2015, and has since been updated to reflect changes in nutritional information.
List Of Vegetables And Their Vitamin Content
Vitamins are organic food substances that our body requires in order to grow and develop normally. Apart from being able to synthesize Vitamin D and K on its own, our body obtains other vitamins from the food that we eat. It’s best to eat a balanced diet rich in a variety of foods so that your body gets sufficient vitamins for maintaining optimal health. This article presents a list of vegetables and their vitamin content.
Vitamins are organic food substances that our body requires in order to grow and develop normally. Apart from being able to synthesize Vitamin D and K on its own, our body obtains other vitamins from the food that we eat. Its best to eat a balanced diet rich in a variety of foods so that your body gets sufficient vitamins for maintaining optimal health. This article presents a list of vegetables and their vitamin content.
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Does Coconut Milk Have Vitamin D
Youve got your Cs, Es and a number of Bs, plus a bunch of minerals like calcium, sodium, iron, selenium and more in coconuts. But not your vitamin D. However, there are brands of coconut milk on the market that are fortified with vitamin D. So, if you love the taste of coconut, and want to up your vitamin D intake, look on the label to see how much vitamin D has been added to your favorite brand of coconut milk.
Do Oranges Contain Vitamin D
Oranges may be the closest youll get to a fruit containing vitamin D. And yet, closer is not close enough. What do we mean? While there is no vitamin D in oranges, many orange juices are fortified with vitamin D , and thats a good option for getting some vitamin D in your diet. (However, too much orange juice usually comes with more sugar than you may want, and as a general rule of thumb, youre better off with the whole fruit. Although theres nothing wrong with starting your day with a glass of fortified orange juice, unless your doctor tells you otherwise.
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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.
Top 10 Foods Highest In Vitamin E
Vitamin E is a group of 8 fat-soluble vitamins, which protect cell membranes and other fat-soluble tissues in the body against damage from oxidative stress.
Adequate amounts of vitamin E can help protect against heart disease, cancer, and age-related eye damage .
Conversely, too much vitamin E from supplements can lead to excessive bleeding. Vitamin E foods, like the ones listed below, are considered to be safe and healthy.
Foods high in vitamin E include sunflower seeds, almonds, spinach, avocados, squash, kiwifruit, trout, shrimp, olive oil, wheat germ oil, and broccoli. The current Daily Value for vitamin E is 15mg.
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Vitamins Hang Out In Water And Fat
There are two types of vitamins: fat soluble and water soluble.
When you eat foods that contain fat-soluble vitamins, the vitamins are stored in the fat tissues in your body and in your liver. They wait around in your body fat until your body needs them.
Fat-soluble vitamins are happy to stay stored in your body for a long time. Then, when it’s time for them to be used, special carriers in your body take them to where they’re needed. Vitamins A, D, E, and K are all fat-soluble vitamins.
Water-soluble vitamins are different. These vitamins dissolve in water. When you eat foods that have water-soluble vitamins, the vitamins are not stored in your body. Instead, they travel through your bloodstream. Whatever your body doesn’t use comes out when you urinate .
So water-soluble vitamins need to be replaced often because they don’t stick around! This crowd of vitamins includes vitamin C and the big group of B vitamins B1 , B2 , niacin, B6 , folic acid, B12 , biotin, and pantothenic acid.
Vitamins D Rich Food:
Vitamin D is a fat soluble vitamin that are naturally present in few foods. These are few food items which have good source of vitamin D. Cereal, whole milk, oatmeal, beef liver, orange, oyster, egg, goat cheese, mushroom, swiss cheese, pork tenderloin, canned salmon, cod liver oil, sardian, shrimp, butter etc.
Pumpkin And Sweet potato:
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Cereal Can Be Fortified With Vitamin D And Oatmeal Offers Fiber
A packet of unsweetened, fortified oatmeal can add a solid dose of vitamin D to your diet. Ready-to-eat fortified cereal typically gives you 40 IU of vitamin D per serving, per the NIH, but it may provide more if you choose a more heavily fortified cereal, like Raisin Bran, which has 60.2 IU per cup, notes the U.S. Department of Agriculture.
Fortified cereal can be a solid base for a nutrient-rich, high-fiber meal especially if you add fortified low-fat or fat-free milk to your bowl for an extra 60 IU per half cup. Or you can be more adventurous and make a breakfast cookie that includes both fortified cereal and vitamin Dfortified margarine.
How Does Vitamin D Aid Weight Loss
Several theories attempt to explain vitamin Ds effects on weight loss.
Studies show that vitamin D could potentially reduce the formation of new fat cells in the body (
Vitamin D may aid weight loss by altering the storage and formation of fat cells and increasing levels of serotonin and testosterone.
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White Mushrooms Exposed To Ultraviolet Light
Vitamin D content : 25.2 mcg/1,000 IUs
It sounds odd, but hear us out: when mushrooms are exposed to sunlight or a UV lamp , they can generate high levels of vitamin D2, according to a study published in the journal Nutrients. In fact, this method results in mushrooms with vitamin D levels higher than most vitamin D-containing foods. This is particularly important to vegans and vegetarians because mushrooms are the non-animal, unfortified food source of vitamin D with a substantial amount of vitamin D in a single serving.
Vitamin D content : 14.2 mcg/570 IUs
Coming in at the top of our list is sockeye salmonand it’s easy to see why. Just one three-ounce serving provides more than a day’s recommended vitamin D intake. Bonus: this fish is brimming with heart-protecting, anti-inflammatory omega-3 fatty acids.
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Vitamin D content : 11.1 mcg/447 IUs
If you prefer the buttery texture of Atlantic salmon , then you’re in luck. The farmed salmon also contains high levels of vitamin D: over half a day’s worth.
Overweight People Tend To Have Lower Vitamin D Levels
Studies show that a higher body mass index and body fat percentage are associated with lower blood levels of vitamin D .
Several different theories speculate about the relationship between low vitamin D levels and obesity.
Some claim that obese people tend to consume fewer vitamin D-rich foods, thus explaining the association.
Others point to behavioral differences, noting that obese individuals tend to expose less skin and may not be absorbing as much vitamin D from the sun.
Furthermore, certain enzymes are needed to convert vitamin D into its active form, and levels of these enzymes may differ between obese and non-obese individuals .
However, a 2012 study noted that once vitamin D levels in obese individuals are adjusted for body size, theres no difference between levels in obese and non-obese individuals .
This indicates that your vitamin D needs depend on body size, meaning obese individuals need more than normal-weight people to reach the same blood levels. This could help explain why obese people are more likely to be deficient.
Interestingly, losing weight can also affect your vitamin D levels.
In theory, a reduction in body size would mean a decrease in your vitamin D requirement. However, since the amount of it in your body remains the same when you lose weight, your levels would actually increase .
And the degree of weight loss may affect the extent to which its levels increase.
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How Much Is Good
The Recommended dosage of the vitamin is a reflection of how much of each vitamin should be consumed each day. This index may vary with age, gender and body type. Following are the suggested dosage of the same considering minimal sun exposure:
Below 12 years: 400 IU1-70 years: 600 IUAbove 70 years: 800 IU
The deficiency of vitamin D is often associated with Rickets in children and Osteomalacia in adults. These are both conditions that are characterized by the softening of bones. The common symptoms of vitamin D deficiency are as follows:
- Muscle weakness
- Impaired wound healing
- Hair loss
Increased deficiencies can even cause severe health risks like low blood levels, cardiovascular diseases, cognitive impairment in older adults, asthma in children and more.
Spending time outdoors is probably the easiest way to attain adequate vitamin D. However, it may not always be enough! Thats when food rich in nutrients come in play. The options of dietary supplements are limited for vegetarians and vegans. It is for this reason that sometimes, fruits and vegetables are also fortified with vitamins to improve their nutrition content. These vitamins are important to maintain a healthy lifestyle for a healthier you.
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Vitamin D: Whole Foods Vs Fortified Foods
Fortified foods are meant to help boost vitamin and mineralintake. Theyre designed to add nutrients that dont naturally occur in theproduct. Sometimes iron, fiber, zinc or vitamin A is added. For instance, most milkis fortified with vitamin D and calcium is sometimes added to orange juice.
Since so few foods found in nature are good sources ofvitamin D, fortified foods provide most of the vitamin D found in the Americandiet, explains Taylor.
But she warns that some fortified foods can contain addedingredients that make the product less healthy, like sugar or hydrogenatedfats. Cows milk and most plant alternative milks are typically fortified withvitamin D, but its important to look for products with no added sugar.
Many types of yogurt and cereal are also fortified withvitamin D, but could contain excessive added sugar or saturated fat. Margarineis often fortified as well, but some products contain partially hydrogenatedoils, which should be avoided. Read labels to choose the best product for yourfamily.
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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.
How To Get Dietary Supplements
You can find dietary supplements at any grocery store, pharmacy or vitamin shop. Its important to check your options to see how much vitamin D they have so that youre not taking too much. Your doctor can let you know how much vitamin D you should be taking and, if necessary, even give you a prescription for a high-level dose of any vitamins you may be missing.
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How To Make The Right Choices
As with all foods, its important to read the label and ingredient list.
If salt intake is a concern for you, choose the low sodium or no salt added option.
To avoid extra sugar, choose fruits that are canned in water or juice instead of syrup.
Draining and rinsing foods can also lower their salt and sugar contents.
Many canned foods do not contain any added ingredients at all, but the only way to know for sure is to read the ingredient list.
Not all canned foods are created equal. Its important to read the label and ingredient list.