Vitamin D Reboot
Imagine a world without the sun's heat and light…life on Earth would not exist.
Up to 50% of the world's population might not be getting enough sun, leaving many people deficient in vitamin D, the only nutrient your body produces when exposed to sunlight.
This is partly because people are spending more time indoors, wearing sunscreen outside, and eating a diet low in quality sources of vitamin D.
With worldwide attention focused on the importance of vitamin D, here’s what you need to know.
If you are vegetarian (eat fish and eggs) here are the best foods for vitamin D, that should be on your shopping list:
Salmon
According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV.
However, wild-caught salmon can contain 988 IU of vitamin D per 3.5-ounce (100-gram) serving, or 124% of the DV. Ideally, aim for wild-caught, but either way, salmon is an easy fatty fish to get your source of vitamin D.
Herring
Herring feed on small fish such as anchovies and sardines. Fresh Atlantic herring provides 216 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV.
Sardines
Wild-caught ocean-raised fish, such as sardines, feed on vitamin D–rich plankton, so they contain much higher levels of vitamin D than farm-raised varieties of fish. One can of sardines (3.8 ounces) contains on average 177 IU, or 22% of the DV.
Egg (Yolk)
Most of the protein in an egg is found in the white, however, fat, vitamins, and minerals are found mostly in the yolk. One typical egg yolk contains 37 IU of vitamin D, or 5% of the DV.
Choose carefully, because vitamin D levels in chicken and egg yolk depend largely on sun exposure. Pasture-raised chickens that roam outside in the sunlight can produce eggs with higher levels of vitamin D.
Mushrooms
Mushrooms are the only non-animal, unfortified food source of vitamin D that can provide a substantial amount of D2 in a single serve. Some brands grow mushrooms in the dark, which drastically reduces vitamin D2. While some brands use ultraviolet light, which can provide 130–450 IU of vitamin D2 per 3.5 ounces (100 grams).
Choose only wild or sun-dried mushrooms or mushrooms treated with UV light for a good source of vitamin D.
Fortified Foods
Natural sources of vitamin D are limited, especially if you're vegetarian or plant-based. Fortunately, over the past few decades, many foods have been fortified with vitamin D.
These can include:
TOFU
YOGURT
CEREAL
ORANGE JUICE
OATMEAL
PLANT-BASED MILKS
The Upshot
Get outside as often as you can. Even sitting in your garden for 10-15 minutes in the mid-day sun will help. If you work in an office, take your lunch break outside.
Starting a new outdoor hobby can also help you spend time in the sun, like running, bike riding, surfing, or simply walking daily. These are all great ways to get your daily dose of vitamin D.
Remember: Eating plenty of vitamin D-rich foods will help you keep on top of this essential micronutrient.
I hope this has been a blessing to you!
Have an AMAZING DAY!
Dr. Paulette Higgins, B.Sc.,D.C., R.T.P.
