Top 10 Vitamin D Foods List

Top 10 vitamin d foods rich sources with their rdas and dvs.

Top 10 vitamin d foods list. The list contains both foods fortified with vitamin d and foods that naturally are a significant source of vitamin d. Cod liver oil. Now lets move on to discuss those 10 super foods that can fuel you with vitamin d. Aim for 1 2 servings of vitamin d foods per day and try to include a good mix of vitamin d vegetables dairy products and fatty fish to get in a broad array of important micronutrients in addition to vitamin d.

With 10 000 iu of vitamin d per 100 grams cod liver oil 4 hardly needs advertisement as an excellent source of the vitamin. The top vitamin d foods. Below is a list of the top 10 foods highest in vitamin d by common serving size for more see the nutrient ranking of 200 foods high in vitamin d. The top 10 foods highest in vitamin d do not include any vegetables or fruits.

Sunlight vitamin d is synthesized from cholesterol in the skin. Let s have a look at the top 10 vitamin d foods list. Cod liver oil 1 tsp 440 iu over 100 dv salmon 3 oz 400 iu 100 dv mackerel 3oz 400 iu 100 dv tuna 3 oz 228 iu 57 dv. According to the experts the recommended daily intake of vitamin d is 200 400 iu.

In a recent nutrient survey many respondents were rightfully concerned they weren t getting enough d with 22 actively looking for it in foods. Eating plenty of these vitamin d rich foods is a great way to make sure you get enough of this important nutrient. This accounts for approximately 90 of our total vitamin d with only 10 coming from food. Some types of cod liver oil contain insanely high amounts of it.

In addition it is also a rich source of vitamin d. Although the vitamin d content is still not that abundant as compared to other foods from the list ricotta cheese has ample vitamin d much more than any other cheese to find a place in your plate. With 547 iu of vitamin d per 3 ounce serving atlantic mackerel takes the top spot. While getting regular sun exposure is the best option for warding off vitamin d deficiency you can also increase your intake of vitamin d rich foods to maintain your vitamin d status.

You can easily get cod liver oil capsules and consume them to get the daily dose of vitamin d and omega 3 fatty acids. But before we mention and discuss the ten super foods that can give you vitamin d apart from sunlight let s discuss the suggested intake of this crucial vitamin a day. The foods listed in this article are some of the top sources of vitamin d available.