Vitamin D Vitamin D is an essential vitamin required by the body for the proper absorption of calcium, bone development, control of cell growth, neuromuscular functioning, proper immune functioning, and alleviation of inflammation. A deficiency in vitamin D can lead to rickets, a disease in which bones fail to properly develop.
Deficiency of Vitamin D
1. Weakened immune system
2. Increased cancer risk
3. Poor hair growth
4. Osteomalacia
5. Condition of weakened muscles and bones
Excess of Vitamin D
1. The body to absorb too much calcium, leading to increased risk of heart attack and kidney stones.
2. The toxicity threshold for vitamin D is thought to be 10,000 to 40,000 IU/day.
3. Vitamin D is oil soluble, which means you need to eat fat to absorb it.
4. It is naturally found mainly in fish oils, fatty fish, and to a lesser extent in beef liver, cheese, egg yolks, and certain mushrooms.
5. Vitamin D is also naturally made by your body when you expose your skin to the sun, and thus, is called the sunshine vitamin.
6. Vitamin D is widely added to many foods such as milk and orange juice, and can also simply be consumed as a supplement.
Below is a list of high vitamin D foods
1: Cod Liver Oil - Cod liver oil has been a popular supplement for many years and naturally contains very high levels of vitamin A and vitamin D. Cod liver oil provides 10001 IU per 100 gram or 1360 IU in a single tablespoon.
2: Fish Various types of fish are high in vitamin D. Typically raw fish contains more vitamin D than cooked, and fatty cuts will contain more than lean cuts. Fish canned in oil will have more vitamin D than those canned in water.Raw fish is typically eaten in the form of sushi. Raw Atlantic Herring provides the most vitamin D with 1628 IU per 100 gram serving, 2996 IU per fillet, and 456 IU per ounce. Pickled Herring with 680 IU per 100 g serving, Canned Salmon, Raw Mackerel , Oil Packed Sardines, Canned Mackerel and oil packed Tuna
3: Fortified Cereals - Cereals are fortified with the essential vitamins and nutrients. Check food labels when purchasing cereals, be sure to pick products that have little or no refined sugars, and no partially hydrogenated oils! Fortified cereals can provide up to 342 IU per 100 gram serving(~2 cups), and even more if combined with fortified dairy products or fortified soy milk.
4: Oysters - Oysters are a great source of vitamin b12, zinc, iron, manganese, selenium,and copper. Oysters are also high in cholesterol and should be eaten in moderation by people at risk of heart disease or stroke. Raw wild caught Eastern Oysters provide 320 IU per 100 gram serving, 269 IU in six medium oysters.
5: Caviar (Black and Red) - Caviar is a common ingredient. Caviar provides 232 IU of vitamin D per 100 gram serving, or 37.1 IU per teaspoon.
6: Fortified Soy Products (Tofu and Soy Milk) - Fortified soy products are often fortified with both vitamin D and calcium. Fortified Tofu can provide up to 157 IU of vitamin D per 100 gram serving, or 44 IU per ounce. Fortified Soy Milk can provide upto 49 IU of vitamin D per 100 gram serving,119 IU per cup. Amounts of vitamin D vary widely between products, so be sure to check nutrition facts for vitamin D content.
7: Fortified Dairy Products - Dairy products are already high in calcium, so it makes sense to fortify them with vitamin D. Milk can provide up to 52.0 IU of Vitamin D per 100 gram serving, 127 IU per cup. Cheese can provide up to 6.6 IU in a cubic inch, and butter provides 7.8 IU in a single tablespoon.
8: Eggs - Eggs are a good source of vitamin B12, and protein. Eggs provide 37.0 IU of vitamin D per 100 gram serving, or 17.0 IU in a large fried egg.
9: Mushrooms - High vitamin D food, mushrooms also provide Vitamin B5 (Pantothenic Acid)and copper. Lightly cooked white button mushrooms provide the most vitamin D with 27.0 IU per 100 gram serving, or 7.6 IU per ounce.