Vitamin D is an essential nutrient for optimal health, and it can be found in a variety of sources. The best sources are fatty fish meat and fish liver oils, which contain high amounts of vitamin D. Smaller amounts can be found in egg yolks, cheese, and beef liver. Certain mushrooms contain some vitamin D2, and commercially sold mushrooms may contain higher amounts due to intentional exposure to ultraviolet light.
Orange juice is also a source of vitamin D, but it should be consumed in moderation due to its high sugar and calorie content. For a healthy main course that comes with a decent amount of vitamin D, try roasting rainbow trout. A 3-ounce serving contains 16 mcg of vitamin D. Baked fish cakes with salmon from the can provide 8 mcg of vitamin D per 3-ounce serving. Portabella mushrooms are another great source of vitamin D, with 3 mcg per 8-ounce serving.
To increase the amount of vitamin D in portabella mushrooms, take them outside for a few seconds to expose them to ultraviolet light. Yogurt is another great source of vitamin D, with 3 mcg per 8-ounce serving. For a healthy snack, top fresh berries with some low-fat plain yogurt and crushed walnuts. Canned yellowfin tuna contains 6 mcg of vitamin D per 3-ounce serving, while wild salmon usually contains more than farmed salmon. Chicken eggs that receive vitamin D-enriched food can have up to 34,815 IU of vitamin D per 100 grams of yolk. Getting enough vitamin D and calcium is crucial to maintaining bone health and protecting against disorders such as osteoporosis.
Eating foods rich in vitamin D is a great way to make sure you get enough of this important nutrient. Clinical trials have not yet evaluated whether vitamin D supplements can benefit people under medical care for clinical depression who have low or deficient levels of 25 (OH), D and who are taking antidepressants. Studies have also not found a higher level of vitamin D to be beneficial in reducing the risk of breast, prostate or colorectal cancer. However, it is unclear if vitamin D supplementation prolongs cancer-related survival in men with prostate cancer. According to the U. S.
Department of Agriculture (USDA) food composition database, a 3.5-ounce (100 gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV (. An FNB committee established RDA for vitamin D to indicate sufficient daily intake to maintain bone health and normal calcium metabolism in healthy people. Eating foods rich in vitamin D is an important part of maintaining optimal health and protecting against disorders such as osteoporosis and certain types of cancer. Vitamin D can be found in fatty fish meat and fish liver oils, egg yolks, cheese, beef liver, certain mushrooms, orange juice, rainbow trout, portabella mushrooms, yogurt, canned yellowfin tuna, wild salmon and chicken eggs.