The Very Best Vitamin D Sources
Vitamin D is fat-soluble & manufactured by our bodies, or acquired from other sources. It’s sometimes known as the ‘sunshine vitamin’, because one of the most important vitamin D sources is sunlight.
While sunlight doesn’t actually contain it, the ultraviolet rays that are part of full spectrum sunlight are necessary for the skin cells in the body to manufacture it.
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However, if you’re dark-skinned, on a low-fat diet, or have a condition that affects your body’s ability to absorb fat, you might need to supplement your body’s own ability with outside sources.
The Food and Drug Administration recommends a DV (daily value) of 400 IU (international units). The DV is a way for consumers to tell which foods are good sources. Foods that are considered good provide at least 10% of the DV in one serving.
Excellent sources provide 20% or more of the DV in a single serving, and foods that provide less than 5% are low sources of vitamin D. The FDA makes the point that even low supplies contribute to a healthy diet.
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The chart below lists some of the best food sources with suggestions for ways to incorporate them in your diet -
- Salmon, 3 1/2 ounces, cooked 90%
- Mackerel, 3 1/2 ounces, cooked 90%
- Tuna, canned in oil, 3 ounces 90%
- Sardines, canned in oil, 1 3/4 oz 90%
Many breakfast cereals, grain products, and milk are often fortified with it since there aren’t many food sources that are rich in this vitamin.
It’s found almost exclusively in animal products unless its added by a fortification process. The following protein foods are good points of supply -
- Egg, 1 medium (vitamin D in yolk) 6%
- Liver, beef, cooked, 3 ounces 4%
- Swiss cheese, 1 ounce 4%
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The Most Natural Supplemental Sources
For those of us living in the northern states, those who restrict their exposure to sunlight, or those who have a disorder that affects the body’s absorption of fat, adding a supply of this vitamin is especially important.
This can be difficult to do using only food sources, especially if you’re lactose intolerant, or have a gluten sensitivity. That’s why some people take supplements that contain it, to ensure they’re getting enough this important nutrient. It’s great for wrinkly skin too.