Top Food Sources of Vitamin D
The best and probably the most potent source of vitamin D is the sun. A full body exposure to the summer sun at noon for 30 minutes could trigger the production of about 20,000 IU of vitamin D in the bloodstream. This amount will be stored in the body, specifically in the fat tissues, for later use.
However, constant sun exposure is not always good for the body. You have to remember that the ultraviolet rays of the sun can also damage skin cells. And those who live in colder regions may not be able to get enough sunlight to allow their bodies to produce vitamin D.
It is very important therefore to know the right foods that will give your body enough vitamin D so you can develop the right diet. This is quite tricky because most food groups contain very little or no vitamin D. Here is a short list of different foods that contain high amounts of vitamins D.
Getting Your Vitamin D Supply from Fatty Fish
Fatty fish tops the list of foods that are rich in vitamin D. For example, you can get as much as 1680 IU of vitamin D by eating 100 grams of Atlantic herring. This amount is more than the needed daily recommended intake which is about 800 IU for adults. Concentrated cod liver oil on the other hand contains as much as 2,000 IU of vitamin D.
Other good sources include freshwater catfish, halibut, salmon, mackerel, sardines, and tuna. The best way to maximize the vitamin D content of fish is to steam or broil it. Try not to fry the fish over high heat because this will diminish or destroy the vitamin content.
Other Top Food Sources of Vitamin D
Some poultry and dairy products are also good sources of vitamin. These include milk, eggs, and cheese. You can get as much as 98 IU of vitamin D from whole non fat milk. This amount could increase if your milk is fortified. So it is best to drink two glasses of milk everyday.
Egg yolk contains 20 IU of vitamin D while an ounce of Swiss cheese has 12 IU. If you incorporate eggs and cheese in your diet, then your body could get its supply of vitamin D.
Apart from some poultry and dairy products, you should also include butter, margarine, cereals, and liver in your daily diet. A tablespoon of margarine or butter contains 60 to 80 IU, whereas fortified cereals on the other hand contain 40 IU of vitamin D & vitamins D per cup.
Vitamins D (do you know that the Danes commonly call it D Vitamin [http://www.multi-tabs.dk/Default.aspx]) can be found in the foods you eat everyday. In order to avoid a deficiency, make sure to include fish, beef liver, eggs, milk, and cereals in your diet. Most importantly, always remember to get as much sunlight as possible. By eating right and getting enough sunshine, your body will be able to absorb the needed amount of vitamins.
However, constant sun exposure is not always good for the body. You have to remember that the ultraviolet rays of the sun can also damage skin cells. And those who live in colder regions may not be able to get enough sunlight to allow their bodies to produce vitamin D.
It is very important therefore to know the right foods that will give your body enough vitamin D so you can develop the right diet. This is quite tricky because most food groups contain very little or no vitamin D. Here is a short list of different foods that contain high amounts of vitamins D.
Getting Your Vitamin D Supply from Fatty Fish
Fatty fish tops the list of foods that are rich in vitamin D. For example, you can get as much as 1680 IU of vitamin D by eating 100 grams of Atlantic herring. This amount is more than the needed daily recommended intake which is about 800 IU for adults. Concentrated cod liver oil on the other hand contains as much as 2,000 IU of vitamin D.
Other good sources include freshwater catfish, halibut, salmon, mackerel, sardines, and tuna. The best way to maximize the vitamin D content of fish is to steam or broil it. Try not to fry the fish over high heat because this will diminish or destroy the vitamin content.
Other Top Food Sources of Vitamin D
Some poultry and dairy products are also good sources of vitamin. These include milk, eggs, and cheese. You can get as much as 98 IU of vitamin D from whole non fat milk. This amount could increase if your milk is fortified. So it is best to drink two glasses of milk everyday.
Egg yolk contains 20 IU of vitamin D while an ounce of Swiss cheese has 12 IU. If you incorporate eggs and cheese in your diet, then your body could get its supply of vitamin D.
Apart from some poultry and dairy products, you should also include butter, margarine, cereals, and liver in your daily diet. A tablespoon of margarine or butter contains 60 to 80 IU, whereas fortified cereals on the other hand contain 40 IU of vitamin D & vitamins D per cup.
Vitamins D (do you know that the Danes commonly call it D Vitamin [http://www.multi-tabs.dk/Default.aspx]) can be found in the foods you eat everyday. In order to avoid a deficiency, make sure to include fish, beef liver, eggs, milk, and cereals in your diet. Most importantly, always remember to get as much sunlight as possible. By eating right and getting enough sunshine, your body will be able to absorb the needed amount of vitamins.
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