
What Are The Benefits Of Vitamin D ?
Vitamin D, often called the "sunshine vitamin," is essential for strong bones, a healthy immune system, and overall well-being. Unlike most vitamins, our bodies can produce vitamin D when exposed to sunlight. However, many people don't get enough sun exposure, making dietary sources crucial.
- Bone health: it helps the body absorb calcium and phosphorus, essential for strong bones.
- Immune system support: it plays a role in immune function.
- Muscle function: it supports muscle strength and function.
- Mood regulation: some studies suggest a link between vitamin D and mood.
NIH (National Institutes of Health) recommends the daily intake of vitamin D, it varies across different life stages:
- Children 0-12 months: 10 mcg (400 IU)
- Children 1-13 years: 15 mcg (600 IU)
- Teens 14-18 years: 15 mcg (600 IU)
- Adults: 15 mcg (600 IU)
- Pregnant and Breastfeeding women: 15 mcg (600 IU)
- Elders 70+ years: 20 mcg (800 IU)
Important note: Vitamin D deficiency is common, and it's essential to ensure you're getting enough. High doses of vitamin D supplements can be toxic, so it's crucial to consult with your doctor before taking them.
Where Can You Find Vitamin D ?
Vitamin D is found in a limited number of foods, making it challenging to get enough from diet alone. Let's explore the foods that can help you meet your vitamin D needs. According to the USDA database:
- Mushrooms, brown, italian, or crimini (3.5oz/100g): 31.9 mcg vitamin D
- Mushrooms, portabella (3.5oz/100g): 28.4 mcg vitamin D
- Mushrooms, maitake (3.5oz/100g): 28.1 mcg vitamin D
- Fish, Greenland halibut (3.5oz/100g): 27.4 mcg vitamin D
- Mushroom, white (3.5oz/100g): 26.2 mcg vitamin D
- Fish, carp (3.5oz/100g): 24.7 mcg vitamin D
- Eel (3.5oz/100g): 23.3 mcg vitamin D
- Fish, Atlantic mackerel (3.5oz/100g): 16.1 mcg vitamin D
- Fish, rainbow trout (3.5oz/100g): 15.9 mcg vitamin D
- Fish, sockeye salmon (3.5oz/100g): 14.1 mcg vitamin D
- Fish, swordfish (3.5oz/100g): 13.9 mcg vitamin D
- Fish, catfish (3.5oz/100g): 12.5 mcg vitamin D
- Fish, roe (3.5oz/100g): 12.1 mcg vitamin D
- Fish, whitefish (3.5oz/100g): 12 mcg vitamin D
- Soy milk, 1 cup (244g): 11.3 mcg vitamin D
- 1 teaspoon of cod liver oil: 11.2 mcg vitamin D
- Fish, pompano (3.5oz/100g): 11 mcg vitamin D
- Fish, Atlantic salmon (3.5oz/100g): 11 mcg vitamin D
- Fish, pink salmon (3.5oz/100g): 10.9 mcg vitamin D
- Fish, sturgeon (3.5oz/100g): 10.3 mcg vitamin D
- Fish, Pacific and jack mackerel (3.5oz/100g): 9.1 mcg vitamin D
- Fish, coho salmon (3.5oz/100g): 9 mcg vitamin D
- Fish, spanish mackerel (3.5oz/100g): 7.3 mcg vitamin D
- Fish, bluefin tuna (3.5oz/100g): 5.7 mcg vitamin D
- Fish, sea bass (3.5oz/100g): 5.6 mcg vitamin D
- Mushrooms, Chanterelle (3.5oz/100g): 5.3 mcg vitamin D
- Mushrooms, morel: 5.1 mcg vitamin D
- Fish, american shad (3.5oz/100g): 4.8 mcg vitamin D
- Fish, Atlantic and Pacific halibut (3.5oz/100g): 4.7 mcg vitamin D
- Fish, Atlantic herring (3.5oz/100g): 4.2 mcg vitamin D
- Oat milk, 1 cup (244g): 4.15 mcg vitamin D
- Fish, trout (3.5oz/100g): 3.9 mcg vitamin D
- Almond milk, 1 cup (244g): 3.88 mcg vitamin D
- Fish, Pacific rockfish (3.5oz/100g): 3.8 mcg vitamin D
- Fish, tilapia (3.5oz/100g): 3.1 mcg vitamin D
- Cheese, queso fresco: 2.7 mcg vitamin D
- Lard (3.5oz/100g): 2.5 mcg vitamin D
- 1 goose egg (144g): 2.45 mcg vitamin D
- Rice milk, 1 cup (244g): 2.44 mcg vitamin D
- Fish, yellowfin tuna (3.5oz/100g): 1.7 mcg vitamin D
- Fish, striped mullet (3.5oz/100g): 1.5 mcg vitamin D
- Fish, whiting (3.5oz/100g): 1.4 mcg vitamin D
- Turkey liver (3.5oz/100g): 1.3 mcg vitamin D
- 1 chicken egg, jumbo (63g): 1.26 mcg vitamin D
- 1 chicken egg, grade A (50.3g): 1.24 mcg vitamin D
- 1 duck egg (70g): 1.19 mcg vitamin D
- 1 chicken egg, extra large (56g): 1.12 mcg vitamin D
- Fish, Atlantic pollock (3.5oz/100g): 1 mcg vitamin D
- 1 chicken egg, large (50g): 1 mcg vitamin D
- 1 egg yolk, large (17g): 0.92 mcg vitamin D
- Fish, Atlantic cod: 0.9 mcg vitamin D
- 1 chicken egg, medium (44g): 0.88 mcg vitamin D
- Fish, smelt (3.5oz/100g): 0.8 mcg vitamin D
- Turkey giblets (3.5oz/100g): 0.8 mcg vitamin D
- Yogurt (3.5oz/100g): 0.78 mcg vitamin D
- 1 chicken egg, small (38g): 0.76 mcg vitamin D
- Turkey (3.5oz/100g): 0.4 mcg vitamin D
- 1 teaspoon of sardine fish oil: 0.373 mcg vitamin D
- Milk, 1 cup (244g): 0.244 mcg vitamin D