What foods are full of vitamin d?
I have taken this from the website below… Vitamin D is found in a small number of foods. Good food sources are oily fish and eggs. Other food sources include fortified foods such as margarine, breakfast cereals and powdered milk. But we get most of our vitamin D from sunlight on our skin. This is because the vitamin forms under the skin in reaction to sunlight. The best source is summer sunlight but remember, if you’re out in the sun, take care not to burn. Liver and liver products are also good sources of vitamin D, but they are also a rich source of vitamin A. So if you already eat them every week, you might want to choose not to have them more often.
For most people, fortified foods are the main dietary sources of vitamin D. For example: * Milk: Before milk began to be fortified with vitamin D in the 1930s, rickets was a significant public health problem in the United States. Today, however, just one cup of fortified milk supplies about 25 percent of the estimated vitamin D requirement. * Orange juice: Some brands of orange juice are fortified with vitamin D, typically the same amount you’d find in fortified milk. * Cereals: Certain ready to eat cereals are fortified with vitamin D. Typically, one serving supplies 10 percent of the DRI. * Pastries, breads, and crackers: Many of these products are fortified with Vitamin D, but amounts can vary. Read labels carefully before making your purchase. * Margarine: Margarine should be used sparingly in a healthy diet, but one tablespoon contains 60 IU vitamin D.
Foods naturally rich in vitamin D are scarce. Seafood options top the list — cod liver oil, salmon, mackerel and tuna. (Bonus: they also contain heart-healthy omega-3 fatty acids.) After that, fortified foods help fill the gap. Milk is fortified with 100 IU per 8-ounce serving. Some yogurts and cheeses also contain vitamin D, as do breakfast cereals and juices. Every time sunlight warms our skin, your body produces vitamin D. However, sunlight is unreliable and several factors influence its ability to induce vitamin D production, including: the angle of the sun, the latitude in which you live, you skin pigmentation, age, and use of skin-care products containing sun-protection factor (SPF). Also, there’s the not-small matter of skin cancer risk, which is heightened by exposure to sunlight. Supplements are a reliable — and safe — source of vitamin D. The key is buying the right type of supplement. Most multivitamins are fortified with the current AI for vitamin D; 400 IU.
