{"id":3879,"date":"2023-05-18T11:25:24","date_gmt":"2023-05-18T04:25:24","guid":{"rendered":"https:\/\/loudhdtv.com\/18-foods-high-in-vitamin-d\/"},"modified":"2023-05-18T11:25:24","modified_gmt":"2023-05-18T04:25:24","slug":"18-foods-high-in-vitamin-d","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=3879","title":{"rendered":"18 Foods High in Vitamin D"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div itemprop=\"articleBody\">\n<p>Quick: Name a few foods high in vitamin D. Stumped? That\u2019s likely because while\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-vitamin-d\" target=\"_blank\" rel=\"noopener\">vitamin D is an essential vitamin with plenty of benefits<\/a>, it can be a little elusive.<\/p>\n<p>\u201cThere aren\u2019t a lot of good food sources of vitamin D,\u201d says Amy Gorin, MS, RDN, a\u00a0<a href=\"https:\/\/www.amydgorin.com\/\" target=\"_blank\" rel=\"noopener\">registered dietitian<\/a>\u00a0in the New York City area. That doesn\u2019t mean there aren\u2019t\u00a0<i>any \u2014\u00a0<\/i>only that this vitamin isn\u2019t ubiquitous.<\/p>\n<p>What foods <em>are<\/em> high in vitamin D?<\/p>\n<p>\u201cFood sources include salmon, mackerel, maitake mushrooms, and vitamin D-fortified milk and orange juice,\u201d Gorin explains.<\/p>\n<p>Here\u2019s a look at some of the animal- and plant-based vitamin D foods.<\/p>\n<h2>1. Mushrooms<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/11105139\/foods-high-in-vitamin-d-600-mushrooms.png\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-159430\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/11105139\/foods-high-in-vitamin-d-600-mushrooms.png\" alt=\"maitake mushrooms | Foods High in Vitamin D\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Whether you\u2019re topping your favorite protein or swapping them in for meat altogether, mushrooms are great vitamin D foods.<\/p>\n<h2>2. Cod Liver Oil<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/11105131\/foods-high-in-vitamin-d-600-cod-liver-oil.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-159429\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/11105131\/foods-high-in-vitamin-d-600-cod-liver-oil.png\" alt=\"wooden spoon of cod liver oil | Foods High in Vitamin D\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>A teaspoon of <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173577\/nutrients\" target=\"_blank\" rel=\"noopener\">cod liver oil<\/a>\u00a0contains 11.2 mcg vitamin D.<\/p>\n<p>You\u2019ll probably consume cod liver oil as a supplement instead of via cooking, but you can try adding it to juices and smoothies.<\/p>\n<h2>3. Salmon, Sardines, and Trout<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/11105124\/foods-high-in-vitamin-d-600-fish.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-159428\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/11105124\/foods-high-in-vitamin-d-600-fish.png\" alt=\"salmon and sardines | Foods High in Vitamin D\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Fish is a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-of-eating-fish\" target=\"_blank\" rel=\"noopener\">healthy protein choice<\/a>, and the \u201cfatty\u201d varieties are also vitamin D foods.<\/p>\n<p><b>Salmon<\/b><\/p>\n<p><b\/>Three ounces of raw\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175136\/nutrients\">salmon<\/a>\u00a0contains 7.65 mcg vitamin D.<\/p>\n<p>You\u2019ll find two tasty salmon recipes in these <a href=\"https:\/\/www.beachbodyondemand.com\/blog\/21-day-fix-recipes-dinner\">quick and easy dinner recipes<\/a>.<\/p>\n<p><b>Sardines<\/b><\/p>\n<p><b\/>3.75 ounces of <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/175139\/nutrients\" target=\"_blank\" rel=\"noopener\">sardines<\/a> contains 4.4 mcg vitamin D.<\/p>\n<p><a href=\"https:\/\/www.beachbodyondemand.com\/blog\/benefits-of-sardines\" target=\"_blank\" rel=\"noopener\">Sardines<\/a> are also a\u00a0<a href=\"https:\/\/www.beachbodyondemand.com\/blog\/foods-high-in-iron\" target=\"_blank\" rel=\"noopener\">good source of iron<\/a>, so use them as a healthy topping for pizzas and salads.<\/p>\n<p><b>Trout<\/b><\/p>\n<p>Three ounces of <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173717\/nutrients\">trout<\/a> contains 13.5 mcg vitamin D.<\/p>\n<h2>How Much Vitamin D Do We Actually Need?<\/h2>\n<p>\u201cMost adults need 600 IU [international units] of\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">vitamin D<\/a> per day,\u201d Gorin says. (That\u2019s equal to 15 micrograms.)<\/p>\n<p>Adults ages 70 and older need another 33%, or 800 international units (20 mcg).<\/p>\n<p>Because the foods listed above all contain more than 20 percent of the recommended daily intake (RDI) of vitamin D for adults, they are considered \u201cexcellent sources.\u201d Here are a few other vitamin D foods:<\/p>\n<p><b>Milk (fortified)<\/b><\/p>\n<p><b>Soymilk (fortified)<\/b><\/p>\n<p><b>Canned tuna (in water)<\/b><\/p>\n<p><b>Almond milk (fortified)<\/b><\/p>\n<p><b>Orange juice (fortified)<\/b><\/p>\n<p><b>Egg yolks<\/b><\/p>\n<ul>\n<li>1 large\u00a0<a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/172184\/nutrients\" target=\"_blank\" rel=\"noopener\">egg yolk<\/a>\u00a0contains 0.9 mcg vitamin D.<\/li>\n<\/ul>\n<h2>Should I Supplement My Vitamin D?<\/h2>\n<p><a href=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/11105116\/foods-high-in-vitamin-d-600-supplement.png\"><img decoding=\"async\" loading=\"lazy\" class=\"alignnone size-full wp-image-159427\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2023\/05\/11105116\/foods-high-in-vitamin-d-600-supplement.png\" alt=\"vitamin d supplement | Foods High in Vitamin D\" width=\"600\" height=\"400\"\/><\/a><\/p>\n<p>Vitamin D is sometimes called the \u201csunshine\u201d vitamin because our bodies can make it from sunlight. However, factors like time of year, cloud cover, and\u00a0<a href=\"https:\/\/ods.od.nih.gov\/factsheets\/VitaminD-HealthProfessional\/\" target=\"_blank\" rel=\"noopener\">skin tone<\/a>\u00a0can impact how much vitamin D we convert from sunlight. (It may be hard to come by enough\u00a0vitamin D in the winter.)<\/p>\n<p>\u201cIt\u2019s very difficult to get enough vitamin D from food or sunlight alone,\u201d Gorin says. \u201cThis is why it\u2019s a good idea to have your levels tested by your doctor to see what your baseline is. If needed, you can speak with your doctor about supplementation.\u201d<\/p>\n<p>Before taking a vitamin D supplement, you might reach for fortified milk, orange juice, or plant-based milks. (Vitamin D is a fat-soluble vitamin, and excess can accumulate in your body, so be sure to get your baseline checked.)<\/p>\n<p>\u201cBecause not many foods provide a good amount of vitamin D, fortified foods can be a good option to get your fill of the vitamin,\u201d explains Gorin. \u201cBecause vitamin D is best absorbed when paired with a fat source, I\u2019d recommend drinking the juice with your breakfast.\u201d<\/p>\n<h2>Vitamin D Foods Chart<\/h2>\n<p>Here\u2019s a full ranking of vitamin D foods, according to the USDA\u2019s <a href=\"https:\/\/www.dietaryguidelines.gov\/resources\/2020-2025-dietary-guidelines-online-materials\/food-sources-select-nutrients\/food-sources\" target=\"_blank\" rel=\"noopener\">Dietary Guidelines 2020-2025<\/a>.<\/p>\n<table>\n<tbody>\n<tr>\n<td><b>Food<\/b><\/td>\n<td><b>Vitamin D (micrograms) per standard serving size*<\/b><\/td>\n<\/tr>\n<tr>\n<td>Rainbow trout, freshwater<\/td>\n<td>16.125<\/td>\n<\/tr>\n<tr>\n<td>Salmon (various)<\/td>\n<td>9.58 \u2013 14.25<\/td>\n<\/tr>\n<tr>\n<td>Light tuna, canned<\/td>\n<td>5.775<\/td>\n<\/tr>\n<tr>\n<td>Herring<\/td>\n<td>4.55<\/td>\n<\/tr>\n<tr>\n<td>Sardines, canned<\/td>\n<td>4.1<\/td>\n<\/tr>\n<tr>\n<td>Tilapia<\/td>\n<td>3.175<\/td>\n<\/tr>\n<tr>\n<td>Soy beverage (soy milk), unsweetened<\/td>\n<td>2.975<\/td>\n<\/tr>\n<tr>\n<td>Flounder<\/td>\n<td>2.95<\/td>\n<\/tr>\n<tr>\n<td>Milk, low fat (1%)<\/td>\n<td>2.925<\/td>\n<\/tr>\n<tr>\n<td>Yogurt, plain, nonfat<\/td>\n<td>2.9<\/td>\n<\/tr>\n<tr>\n<td>Yogurt, plain, low fat<\/td>\n<td>2.9<\/td>\n<\/tr>\n<tr>\n<td>Milk, fat free (skim)<\/td>\n<td>2.875<\/td>\n<\/tr>\n<tr>\n<td>Mushrooms, raw (various)<\/td>\n<td>2.85 \u2013 27.5<\/td>\n<\/tr>\n<tr>\n<td>Almond beverage (almond milk), unsweetened<\/td>\n<td>2.675<\/td>\n<\/tr>\n<tr>\n<td>Rice beverage (rice milk), unsweetened<\/td>\n<td>2.525<\/td>\n<\/tr>\n<tr>\n<td>Kefir, plain, low fat<\/td>\n<td>2.5<\/td>\n<\/tr>\n<tr>\n<td>Orange juice, 100%, fortified<\/td>\n<td>2.5<\/td>\n<\/tr>\n<tr>\n<td>Cheese, American, low fat or fat free, fortified<\/td>\n<td>2.125<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>*<em>Numbers may differ slightly from what\u2019s listed above due to serving sizes.<\/em><\/p>\n<\/p><\/div>\n<div data-type=\"_mgwidget\" data-widget-id=\"1675549\">\r\n<\/div>\r\n<script>(function(w,q){w[q]=w[q]||[];w[q].push([\"_mgc.load\"])})(window,\"_mgq\");\r\n<\/script>\r\n\n","protected":false},"excerpt":{"rendered":"<p>Quick: Name a few foods high in vitamin D. Stumped? That\u2019s likely because while\u00a0vitamin D is an essential vitamin with plenty of benefits, it can be a little elusive. \u201cThere aren\u2019t a lot of good food sources of vitamin D,\u201d says Amy Gorin, MS, RDN, a\u00a0registered dietitian\u00a0in the New York City area. That doesn\u2019t mean &hellip;<\/p>\n","protected":false},"author":3,"featured_media":3880,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"class_list":["post-3879","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/3879","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=3879"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/3879\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/media\/3880"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=3879"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=3879"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=3879"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}