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Vitamin D Foods

vitamin d foods

Vitamin D foods are pivotal for maintaining strong bones, a robust immune system, and your overall well-being.

Some of the best sources of vitamin D in this context include fatty fish like salmon and herring, cod liver oil, and mushrooms exposed to UV light.

At Vitamart, we specialise in providing the best way to take vitamin D with our high-quality vitamins for Canadians that are free from unnecessary additives and common allergens.

We understand the importance of incorporating a vitamin D-rich diet into your lifestyle and can help you find the best choices to support your health.

In this article, we'll explore a variety of vitamin D-rich products, including dairy and fortified options.

Let's dive into the world of vitamin D nutrition and discover how you can boost your system with these essential foods.

Foods High in Vitamin D

Our findings show that there are several excellent sources of vitamin D that you can easily incorporate into your meals.

As for how long for vitamin D to work, it usually takes your body between 12-24 hours to properly absorb and digest vitamin D obtained from foods.

Let's explore some of the best vitamin D-rich foods that can help you maintain optimal well-being.

foods that have vitamin d

Fish

Fatty fish are especially among the best natural contributors of vitamin D. They not only provide a hefty dose but also offer heart-healthy omega-3 fatty acids.

Here are some top fish choices for maximising your vitamin D levels:

Table: Vitamin D Intake From Fish

Fish Type

Vitamin D Intake (Per 3.5-Ounces)

Tuna
  • 236 IU

Sardines
  • 272 IU

Salmon
  • 526 IU

Trout
  • 645 IU

Herring
  • 1,628 IU

Mushrooms

Mushrooms are unique in the plant world because they can produce vitamin D when exposed to sunlight or UV light.

This makes them an outstanding vitamin D vegan and vegetarian option if you're looking to increase your vitamin D quantity.

When it comes to vitamin D and fibroids, eating vitamin-D-rich vegetables like mushrooms can help women maintain their weight and uterine health, which may limit the growth of fibroid cells in some cases.

Based on our observations, portabella mushrooms in particular can provide up to 400 IU of vitamin D per 3-ounce serving when exposed to UV light.

Regular portabella mushrooms without UV exposure contain much less vitamin D, so look for those specifically labelled as ‘UV-treated' for the highest vitamin D content.

Alternatively, mushroom supplements can also be used in this scenario to increase your vitamin D levels and promote a robust immune system.

vitamin d fortified milk

Milk

Milk and milk alternatives are often fortified with vitamin D, making them convenient sources of this nutrient.

Here are some products to consider when looking for fortified milk.

Table: Vitamin D Intake From Fortified Milk

Milk Type

Vitamin D Intake (Per Cup)

Almond Milk
  • 100 IU

Soy Milk
  • 100-120 IU

Oat Milk
  • 100-120 IU

Cow's Milk
  • 115-130 IU

Yoghurt

Yoghurt is another dairy product that's often fortified with vitamin D.

After putting it to the test, we found that a 6-ounce serving of fortified yoghurt contains about 80 IU of vitamin D.

Conversely, Greek yoghurt may have slightly less vitamin D due to the straining process. With that said, it's still an excellent choice when fortified, giving you roughly 60 IU per every 5 ounces.

Margarine

While not as commonly discussed as other vitamin D sources, margarine can be a fantastic choice for those looking to increase their quantity.

Many brands of margarine are fortified with vitamin D, typically providing about 60 IU per tablespoon.

However, it's important to note that margarine is high in calories and should be consumed in moderation. Always opt for varieties that are low in trans fats and use it as part of a balanced diet.

vitamin d sources

Cereal Fortified with Vitamin D

Fortified cereals are a fantastic way to start your day with a boost of vitamin D.

Many Canadian ready-to-eat cereals (RETCs), are fortified with various vitamins and minerals, including vitamin D.

Our investigation demonstrated that the amount of vitamin D in fortified cereals can vary widely, ranging from about 40-100 IU per serving.

When selecting a fortified cereal, check the nutrition label to see how much vitamin D it provides. Pairing your fortified cereal with vitamin D-fortified milk can give you an even bigger nutrient boost.

Cod Liver Oil

Cod liver oil is one of the most concentrated sources of vitamin D available.

Just one tablespoon of cod liver oil can provide up to 1,360 IU of vitamin D, which is more than twice the recommended daily intake for most adults.

Drawing from our experience, we've found that while cod liver oil is an excellent contributor of vitamin D, it's important to consume it in moderation due to its high vitamin A content.

Always consult with a healthcare professional before adding cod liver oil to your meals, especially if you're taking other supplements.

Eggs

Eggs are a versatile and nutritious food that can contribute to your vitamin D amount. The vitamin D in eggs is concentrated in the yolk, with one large egg yolk holding about 37 IU of vitamin D.

While this may seem relatively low compared to some other sources, eggs can still be a valuable part of a vitamin D-rich diet.

Moreover, free-range or pasture-raised eggs may contain even higher levels of vitamin D due to the hens' direct contact with sunlight.

orange vitamin d

Orange Juice

Orange juice, rich in vitamin C, is another common source that's often fortified with vitamin D.

Our research indicates that a cup of fortified orange juice typically contains about 100 IU of vitamin D, making it a refreshing way to maximise your intake. When choosing orange juice, look for varieties specifically labelled as ‘fortified with vitamin D'.

While orange juice can contain vitamin D and other nutrients, it's also high in natural sugars, so consume it in moderation as part of a balanced diet.

Conclusion

In this article, we discovered that vitamin D foods and products come in a variety of delicious options, from fatty fish and mushrooms to fortified dairy products and cereals.

Incorporating a mix of these vitamin D-rich sources into your daily meals is key to maintaining ample levels of this crucial nutrient.

At Vitamart, we're committed to helping you achieve optimal well-being.

Visit us now to explore our range of high-quality, affordable vitamin Dsupplements that can complement your diet and support a healthy lifestyle.

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