11 Foods to obtain more Vitamin D in what you eat

Written by Kenneth LeeJuly 19, 2020

Table of Contents:

The Importance Of Vitamin D

We know that we can get Vitamin D from the sunbut did you know that you can also get it from some delicious, healthy foods? We’re talking to registered dietitian and nutritionist Vicki Shanta Retelny about what we should be reaching for and learning how vitamin D gives our body a boost! Plus Vicki is sharing a Vitamin D packed recipe with us!
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11 Foods to obtain more Vitamin D in what you eat

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8 Signs Your Body Is Begging for Vitamin D

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What are the signs of vitamin D deficiency? Vitamin D greatly influences the systems of our body from ensuring calcium supply to our bones to strengthening our immune system. We normally get this vitamin from foods, supplements, and the sun’s rays, but when something goes wrong and we face vitamin D deficiency, our body systems may break..
For example, sweating that seems a little excessive or not brought on by anything particularly obvious, however, can be a sign that you’re lacking vitamin D. So what other signs show a deficiency, how serious is the problem, and what can you do to get more of it? Here at Bright Side, we’ve studied the most common symptoms of low vitamin D levels and we want to tell you what we’ve found..
TIMESTAMPS:
You sweat excessively 1:01.
Your bones often ache 1:35.
You have muscle pain 2:11.
You get sick all the time 2:47.
You can’t seem to stay energized 3:26.
When you get cuts or bruises, they take forever to heal 4:03.
You notice more hair falling out of your head than usual 4:52.
You can’t shake the feeling of sadness 5:25.
What can you do to get more of vitamin D? 6:26.
#vitamind #vitamindeficiency #lackofvitamins.
Preview photo credit:
FORT MEADE, Md. Sweat drips down the face of a U.S. Army Reserve Soldier from the 200th Military Police Command during a Spin class as part of a Performance Triad program organized by the command and hosted on Fort Meade, Maryland, May 9, 2017. The three-week fitness program took place from May 5-25 to help Soldiers who had either failed the Army Physical Fitness Test or had been on the Army Body Fat Composition program. The camp focused on the triad of overall health: physical fitness, nutrition and sleep, by providing education and personalized coaching to Soldiers in all three of those phases of life and more: By Master Sgt. Michel Sauret/U.S. Army Reserve, https://www.usar.army.mil/News/Images/igphoto/2001753153/.
Animation is created by Bright Side..
Music by Epidemic Sound https://www.epidemicsound.com/.
SUMMARY:
Without vitamin D, your bones can’t absorb the necessary amount of calcium to create healthy bone tissue, causing a weakening of the bones known as osteomalacia..
In addition to aching bones and muscles, a lack of vitamin D can cause chronic pain throughout the entire body. This debilitating condition is known as fibromyalgia, and it makes life a living nightmare for those who suffer from it!
Suffering from your 4th or 5th virus this year? It may be because a lack of vitamin D is causing your immune system to work poorly..
It’s 4 pm and you feel like you have two bricks as eyelids and barely have the strength to get up from your desk. Sound familiar? There could be quite a few reasons for this feeling. But it can also be due to a lack of vitamin D..
Does it seem like your small wounds and injuries take longer to heal than everyone else’s? But this kind of slow healing can also be because of a lack of (say it with me) vitamin D!
The average person loses anywhere from 50 to 100 hairs from their head every day. But if you suffer from a lack of vitamin D, you can lose way more than that, at least enough to notice that something’s definitely not right..
According to Psychology Today, vitamin D is the only vitamin that is also a hormone. In studies on the relationship between vitamin D and depression, scientists discovered traces of the vitamin on cells found in the regions where depression resides..
Vitamin D can be attained by spending time outside. According to The Arthritis Foundation, spending 10-15 minutes in the sun every other day or so can help replenish your vitamin D levels. Even sitting by an open window can help give you more vitamin D!
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Mayo Clinic Minute: How much vitamin D do you need?

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Studies show most Americans do not get enough vitamin, while a growing portion of people are now on the opposite end of the spectrum getting too much. Finding a happy medium does not have to be tricky.

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Top 10 Vitamin D Foods for Vegetarians

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9 DIETARY SOURCES OF VITAMIN D (Foods with naturally occurring vitamin D for autoimmune etc.)

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Food sources of vitamin D, including some lesser known sources. Traditional diets in northern climates included many more vitamin D containing foods, many of which also contain omega-3 fatty acids, which are another common deficiency. These are also other essential vitamins, minerals, and other nutrients in these foods..
By incorporating these foods into your diet, you can increase your vitamin D intake while also nourishing your body in other ways, so I’d suggest getting as much of your intake from diet as possible to gain these other benefits which are not present in a supplement. You could always do a combination too, if you can’t eat enough of these to meet your full requirement. A doctor or nutritionist might be able to help you with an individual plan if you need one:).
Of course, this is my personal research and opinions and in no way medical advice. I’m just trying to save you time researching and give you some ideas in what I hope is a helpful format..
If you have any feedback or video suggestions, let me know!
References/Further Reading:
https://healthyeating.sfgate.com/cooked-meat-vitamin-d-9229.html.
https://hormonesbalance.com/articles/the-nutritional-impact-of-organ-meats-on-hormone-health/.
https://www.algaecal.com/algaecal-ingredients/vitamin-d/sources/.
http://www.indianjrheumatol.com/article.asp?issn=0973-3698;year=2017;volume=12;issue=4;spage=219;epage=222;aulast=Azrielant.
Includes lard, fatty fish, oysters, shrimp, pork and beef, organ meats, eggs, mushrooms, and fortified foods. Focus on vitamin D for autoimmune diseases..
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Best Ways to Boost Vitamin D

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Dr. Sheila Friedlander discusses the controversies and the recommendations around vitamin D supplementation. See the related story at http://tinyurl.com/3j3aujb

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5 Foods to Eat for Vitamin D | Health

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The main source of vitamin D is sunlight, but it’s not impossible to get more in your diet. Watch this video for the 5 foods you can eat to get this essential nutrient, which helps build strong bones, a healthy immune system, and more..
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Vitamin D is found in the egg yolks, making whole eggs is a good way to add some vitamin D to your diet. Each egg yolk has about 40 IUs of vitamin D so eating two eggs contributes 80 IUs to your daily intake. Eggs are also an excellent source of protein and lutein.

One egg has about 70 calories. Healthy Egg Recipe. Eggs Florentine.Fish are one of the few natural food sources of vitamin D, and fatty fish are the best bets. For example, a 3-ounce portion of rainbow trout boasts about 645 IU, according to the U.S. Department.

Read: Rosemary oil Vegetarian Eggplant With Pistachio Nuts

8. Cod liver oil. Cod liver oil is one of the top sources of vitamin D and also happens to be a rich source of vitamin A and anti-inflammatory omega-3 fatty acids. If the taste is hard for you to.Shutterstock.

Vitamin D content (per 1 cup): 25.2 mcg/1,000 IUs (126% DV). It sounds odd, but hear us out: when mushrooms are exposed to sunlight or a UV lamp (ultraviolet light), 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.Vitamin D foods. One of the best ways to get enough vitamin D in your diet is to eat a variety of healthy foods from all of the food groups, including some fortified foods.Natural sources of vitamin D include fish and egg yolk.

Vitamin D-fortified foods include milk, yogurt, some orange juice products, and some breakfast cereals. You may need a mixture of both food.Foods that are high in vitamin D are crucial for keeping your body healthy. The best known way to get your daily dose is through sunlight, but that’s not always easy to come as the nights start.Fatty fish and seafood are among the richest natural food sources of vitamin D. In fact, a 3.5-ounce (100-gram) serving of canned salmon can provide up to 386 IU of vitamin D.

Small wild fish have lots of vitamin D3. Thomson Reuters. “Fatty, cold-water fish such as salmon, mackerel, sardines, and anchovies are a wonderful source of vitamin D3, the most bioavailable form of vitamin D,” says said nutritionist. Mikka Knapp, RDN, LDN, CLT.Getting enough vitamin D isn’t as easy as other vitamins. Luckily, there are some go-to foods that will help you get enough in your diet — with the help of a little sunshine, of course.

Vitamin D is a vitamin that occurs naturally in some foods and is also available as a supplement, but the main source of vitamin D is when sunlight strikes skin cells. Though it is difficult to get vitamin D from foods, there are some ways to incorporate more vitamin D into your diet.10 Vitamin D–Rich Foods to Add to Your Diet. Fish, mushrooms, and several fortified foods can help you get your fix of the Sunshine Vitamin.Sardines, tuna fish, and cod liver oil also have vitamin D. Also important: When you add more fish into your diet, you’re also getting an extra dose of heart-healthy omega-3 fatty acids.

Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal. Foods that provide vitamin D include: Fatty fish, like tuna, mackerel, and salmon. Foods fortified with.The most efficient way to get enough vitamin D in your diet is by eating fatty fish, like salmon and tuna.

Three ounces of salmon, for example, packs 447 IUs, while the.

List of related literature:

Dietary sources of vitamin D are limited to animal foods (egg yolk, oily fish, liver) and fortified foods such as margarine, cow’s milk, soya milk and breakfast cereals.
from Manual of Dietetic Practice by Briony Thomas, Jacki Bishop Wiley, 2013
The most common food source of vitamin D is the plant steroid ergosterol, the liver and oils of some fatty fish, and foods fortified with vitamin D such as milk, orange juice, margarine, and cereals.
from Breastfeeding Management for the Clinician: Using the Evidence by Marsha Walker Jones & Bartlett Learning, 2010
In developed countries, foods such as breakfast cereals, fruit juices, margarine, and some dairy products may be fortified with vitamin D. Dietary supplements containing vitamin D in amounts that will increase vitamin D status are also consumed (Table 81.4).
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease by Victor R. Preedy Springer New York, 2012
Vitamin D is also added to various “fortified” foods like milk, breakfast cereals, orange juice, and margarine, but getting enough vitamin D through these foods alone isn’t feasible if you’re trying to follow a sensible meal plan.
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body by Michael Matthews Waterbury Publishers, Incorporated, 2019
Several foods (e.g., cereals, milk) are fortified with vitamin D. Several studies suggest a potential influence of vitamin D on site-specific aggressiveness of melanomas.
from Integrative Medicine E-Book by David Rakel Elsevier Health Sciences, 2012
The major dietary sources of vitamin D are fortified dairy products, although the lack of monitoring of this supplementation results in marked variation in the amount of vitamin D provided.169 Other dietary sources include egg yolks, fish oils, and fortified cereal products.
from Williams Textbook of Endocrinology by Shlomo Melmed, MBChB, MACP, Kenneth S. Polonsky, MD, et. al. Elsevier Health Sciences, 2015
Vegan diets tend to be low in zinc, calcium, vitamin D, riboflavin, and vitamin B12.33 The best sources of these nutrients are animal foods—red meat for zinc; milk for calcium; vitamin D, riboflavin, and chicken for vitamin B.; and any animal foods for B,2.
from Discovering Nutrition by Paul M. Insel, R. Elaine Turner, Don Ross Jones and Bartlett Publishers, 2006
(c) Although there is no increased requirement in pregnancy, women who do not get sunlight exposure or adequate intake of fortified foods rich in vitamin D (milk products, ready-to-eat cereals, fatty fish, and egg yolk) should be given vitamin D supplements (Lowdermilk & Perry, 2007; Penney & Miller, 2008).
from Core Curriculum for Maternal-Newborn Nursing E-Book by AWHONN, Susan Mattson, Judy E. Smith Elsevier Health Sciences, 2010
The only significant natural sources of vitamin D are fatty fish, eggs from chickens fed vitamin D and mushrooms treated with ultraviolet rays.
from Manual of Dietetic Practice by Joan Gandy Wiley, 2019
The major dietary sources of vitamin D are fortified dairy products, although the lack of monitoring of this supplementation results in marked variation in the amount of vitamin D provided.156 Other dietary sources include egg yolks, fish oils, and fortified cereal products.
from Williams Textbook of Endocrinology by Henry Kronenberg, Shlomo Melmed, et. al. Elsevier Health Sciences, 2007
Vitamin D has been added to foods, so check the nutrition facts panel.
from Physical Examination and Health Assessment E-Book by Carolyn Jarvis Elsevier Health Sciences, 2019
Good food sources of vitamin D are limited.
from Sports Nutrition for Endurance Athletes, 3rd Ed. by Monique Ryan, MS, RD, CSSD, LDN VeloPress, 2012
Natural food sources for vitamin D include salmon, tuna, mackerel, sardines, cod liver oil, and egg yolks.
from School Nursing: A Comprehensive Text by Janice Selekman, Robin Adair Shannon, Catherine F Yonkaitis F. A. Davis Company, 2019
Canned tuna, salmon, and sardines, and some fortified cereals, also are good sources of vitamin D. As shown in the nutrition label, just one cup of milk gives you one-quarter of the vitamin D Daily Value.
from Nutrition by Paul M. Insel, Don Ross, et. al. Jones & Bartlett Learning, 2016
The best sources of these nutrients are animal foods—red meat for iron and zinc, fortified milk for calcium and vitamin D, chicken for vitamin B6, and any animal foods for vitamin B,2.
from Nutrition by Paul M. Insel, R. Elaine Turner, Don Ross Jones and Bartlett, 2004
Vitamin D is also added to milk and some other dairy products, cereals, and orange juice.
from Women and Health by Marlene B. Goldman, Rebecca Troisi, Kathryn M. Rexrode Elsevier Science, 2012
found in plants and animals, dietary sources comprise less than 10% of the vitamin D requirement for most people.4 Only a few foods, such as oily fish and egg yolks, naturally contain Vitamin D cereals 3.
from Comprehensive Dermatologic Drug Therapy E-Book by Stephen E. Wolverton, Jashin J. Wu Elsevier Health Sciences, 2019
Some foods, such as egg yolks, mushrooms, and fatty fish (e.g., salmon, herring, mackerel), contain naturally occurring vitamin D; fortified milk, cereals, and orange juice also contain vitamin D. The vitamin D RDA for adolescents is 600 IU (15 μg) [33].
from Nutrition in Lifestyle Medicine by James M. Rippe Springer International Publishing, 2016
However, many health organizations recommend increased intake of vitamin D–containing foods (seafood, vitamin D–fortified juices, and milk products), increased exposure to sunlight, and supplementation with vitamin D. The Institute of Medicine currently recommends 400 to 600 IUs ofvitamin D per day for adults.
from Pathophysiology: The Biologic Basis for Disease in Adults and Children by Kathryn L. McCance, RN, PhD, Sue E. Huether, RN, PhD Elsevier Health Sciences, 2014
It is very difficult to achieve sufficient vitamin D intake through dietary sources alone as few foods naturally contain vitamin D. The food sources that provide vitamin D include fatty fish, dairy products, liver, and fortified cereals and beverages.
from Health Promotion Throughout the Life Span E-Book by Carole Lium Edelman, Carol Lynn Mandle, Elizabeth C. Kudzma Elsevier Health Sciences, 2017