8 Fantastic Foods to Boost Your Body’s Vitamin D

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8 Fantastic Foods to Boost Your Body’s Vitamin D



List of Vitamin D Foods

1. Salmon
Salmon is a great source of protein, omega-3 fatty acids, and vitamin D. Choose wild and eat it raw, baked, pan seared, or choose canned wild salmon for an easy, less expensive option.
2. Rainbow trout
3 ounces of cooked rainbow trout provides over 100 percent Trusted Source of your daily requirement for vitamin D.It packs in a wide variety of vitamins, minerals, and protein.
3. Mushrooms
Mushrooms are a delicious source of vitamin D that offer several B vitamins and potassium, too. Vitamin D levels vary with each mushroom type, such as shiitake, portobello, morel, and chanterelle.You can also buy mushrooms that have been exposed to ultraviolet light giving them even higher vitamin D levels.
4. Egg yolk
Another reason we should always eat the whole egg! Vitamin D is found in the yolk of the egg only. Eggs also contain all your essential amino acids and are a great source of choline and healthy fats.Moderate your egg yolk consumption with a mix of vegetables for a delicious omelet. Egg yolks protect your eyes, preserve memory and are a great source of vitamins.
 Research found an average serve of eggs (2 x 60g eggs) contains 8.2mcg of vitamin D, a substantial portion of the recommended dietary vitamin D intake. This highlights that eggs are one of the highest natural sources of vitamin D.
5.  Tuna
Fresh tuna has been known to be one of the top sources of protein, and Omega-3 fat, which is needed for the body to sustain itself.
6. Sardines
Sardines are one of the most nutrient-dense seafoods, providing lots of protein, many essential vitamins and minerals, and anti-inflammatory omega-3s.
7. Swiss cheese
Swiss cheese is another way to pick up your vitamin D, along with calcium and vitamin K, which work together to keep your bones strong.
8. Cod liver oil
Cod liver oil is one of the top sources of vitamin D and also happens to be a rich source of vitamin A and anti-inflammatory omega-3 fatty acids. If the taste is hard for you to tolerate, take it in capsule form.Cod liver oil improves bone health, reduces inflammation, improves rheumatoid arthritis symptoms, support eye health, reduce risk of heart disease, 
improves symptoms of anxiety and heals stomach and gut ulcers. 
The many benefits make it an essential part of your daily diet.


How Much Vitamin D Do we Need?

Recommendations for vitamin D intake vary by age and gender and life stage.

For adults, the Adequate Intake (AI) is 5.0 µg /day for men and women aged 19-50.

The adequate intake recommendations set out by the National Health and Medical Research Council are as follows:

Age                                                AI

0-6 months                               5.0µg/day

7-12 months                           5.0µg/day

1-3 yr                                       5.0 µg/day

4-8 yr                                       5.0 µg /day

9-13 yr                                     5.0 µg/day

14-18 yr                                   5.0 µg/day

19-30 yr                                   5.0 µg /day

31-50 yr                                   5.0 µg /day

51-70 yr                                   10.0 µg /day

>70 yr                                      15.0 µg /day



 

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