Which foods is vitamin D rich?

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
SEADOC Team

SEADOC Team

support@seadoc.co