How to Get More Vitamin D Through Diet
Vitamin D has been considered a wonder nutrient. Research has shown that vitamin D can help strengthen bones, reduce the risk of cancer, heart disease, depression, and even promote weight loss. While the Institute of Medicine recommends the intake of 600 international units (IU) of vitamin D daily for most Americans, many health experts recommend a higher dose: 1,000 to 2,000 IU daily. Since dietary sources of vitamin D are somewhat limited, a supplement could help. Here are 7 easy ways How to Get More Vitamin D Through Diet:
Like humans, fungi can produce vitamin D when shown in the ultraviolet light. Mushrooms, however, are grown in the dark and contain the vitamin. Specific marks, however, occur to ultraviolet light to stimulate the production of vitamin D. Check mushrooms rich in vitamin D as Dole Portobello mushrooms are available in a store near you. Perfect for vegetarians seeking plant foods that contain this vitamin. Dole Portobello give 400 IU of vitamin D per serving 3 ounces (about 1 cup chopped mushrooms).
Milk is an excellent source of vitamin D since almost all the milk in this country is fortified with this vitamin. Fortification started decades ago when rickets became a significant health problem. A single cup of milk could provide up to a quarter of the recommended intake of vitamin D. However, most dairy products are not fortified and contain only small amounts of the vitamin.
Fermented Cod Liver Oil
Unlike regular fish oil, cod liver oil is naturally rich in vitamin D, and choosing the cod liver oil fermented you get the benefit of a food crop which makes their nutrients more bioavailable (easier for your body to absorb and use). Consequently, the daily dose is much lower than if supplementation with synthetic vitamin D. Cod liver oil is a superfood. This means that it naturally contains cofactors that help it to work seamlessly in your body. For example, cod liver oil is rich in vitamin A, which prevents vitamin D toxicity.
Various types of fish are rich in vitamin D. Usually raw fish contains more vitamin D than cooked, and include more fatty cuts of lean cuts. Besides, fish canned in oil have more vitamin D than canned in water. Raw fish is typically eaten as sushi. Raw Atlantic Herring provides the most vitamin D with 1628IU (271% DV) per 100-gram serving, 2996IU (499% DV) per fillet, and 456IU (76% DV) per ounce. It is followed by Pickled Herring with 680IU (113% DV) per 100g serving, Canned Salmon (127% DV), Raw Mackerel (60% DV), Oil Packed Sardines (45% DV), Canned Mackerel (42% DV), and oil-packed Tuna (39% DV).
Eggs are another food containing vitamin D in small quantities. Consume an egg a day will provide about 10% of your regular needs. I recommend eating eggs from a local farm, if possible.
The last method How to Get More Vitamin D Through Diet, that they necessary for some people but check with your doctor first. A multivitamin and mineral supplement typically contains 400 IU of vitamin D. Many supplements containing ergocalciferol, called D2, which is a less potent vitamin D derivative of the irradiation of yeast but also is less expensive. Best to use a supplement containing cholecalciferol, or D3, from fish oil, wool grease ( lanolin ) or chemical conversion of cholesterol. The method is much better absorbed by the body but can be harder to find and more expensive. ( Check the label of the supplement or consult with supplement manufacturers to find out if they use D2 or D3 if the name does not specify . ) Vitamin D is often added to calcium supplements, or you can buy a supplement of vitamin D by itself. Vitamin D is a fat-soluble vitamin, so get your supplement with a meal containing some fat to increase absorption.