Top 10 Vitamin D Rich Foods

Vitamin D is a fat-soluble vitamin that is different from other vitamins because our bodies can make most of what we need with exposure to sunlight.

Vitamin D is more than a vitamin in that is acts as a pro-hormone and effects hormone balance and immune regulation of the body. Most foods, unless they are fortified, are poor sources of vitamin D and there are only a small amount of vitamin D rich foods to choose from.

Vitamin D plays a role in calcium absorption into the bones. A deficiency in vitamin D can result in a softening of the bones called osteomalacia or a bone abnormality called rickets. Some of the biggest vitamin D deficiency symptoms include:

• Weakened immune system

• Seasonal depression

• Autoimmune disease

• Cancer

• Weak bones (osteopenia)

• Skin issues eczema and psoriasis

• Dementia

People most prone to a vitamin D deficiency include those who live in northern regions with little sunlight exposure, people with darker skin, people on low-fat diets and those taking steroids and weight loss medications.

Vitamin D also helps with cell replication and may play a role in the development of autoimmune conditions.

The RDA for vitamin D is 600 IU/day and the Daily Value is 400 IU.

Top 10 Vitamin D Rich Foods

1) Sunlight Promotes vitamin D synthesis from cholesterol in the skin.

2) Cod liver oil 1 tsp: 440 IU (over 100% DV)

3) Sardines 3 ounces: 164 IU (41% DV)

4) Salmon 3 ounces: 400 IU (100% DV)

5) Mackerel 3 ounces: 400 IU (100% DV)

6) Tuna 3 ounces: 228 IU (57% DV)

7) Raw Milk 1 cup: 98 IU (24% DV)

8) Caviar 1 oz: 33 IU (8% DV)

9) Eggs 1 large: 41 IU (10% DV)

10) Mushrooms 1 cup: 2 IU (1% DV)

In addition to getting sunlight, consume 2 of these vitamin D rich foods daily.

Top Health Benefits of Vitamin D

Weight management

Vitamin D deficiency has been connected to obesity and difficulty losing weight. One study found that women who had higher levels of vitamin D on a calorie-controlled diet lost more weight than those with lower levels of the vitamin. At this time, it is unclear if vitamin D deficiency causes obesity or if obesity leads to vitamin D deficiency. Overall, if you are having difficulty losing weight, you may want to consider getting your vitamin D level checked.

Nervous system and Cancer

Several studies have shown that people with lower levels of vitamin D perform poorly on standardized exams, may have poor decision-making skills, and have difficulty with tasks that require focus and attention. Also, several studies have found that healthy levels of vitamin D reduce cancer risk especially for cancer of the colon and breast.

Bone and Muscle Health

Consuming more high vitamin D foods plays a key role in calcium absorption and helps keep bones strong. It may also help maintain healthy muscles throughout life. Older adults with adequate vitamin D levels are more likely to be active, have improved muscle strength, and are less prone to falls.

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Top 10 Vitamin D Rich Foods.pdf

References: Dr. Axe .com Deeply Holistic, Pip Waller