Vitamin D Rich Foods List Pdf

Food source serving size vitamin d iu salmon sockeye 3oz cooked 794 iu portabella mushrooms exposed to ultraviolet light cup chopped 488 iu.

Vitamin d rich foods list pdf. Fatty fish such as salmon tuna and mackerel are among the best sources. Food sources ranked by amounts of vitamin d and energy per standard food portions and per 100 grams of foods. Food standard portion size calories in standard portion a vitamin d in standard portion μg a b calories per 100 grams a vitamin d per 100 grams μg a b. Mushrooms provide some vitamin d.

Beef liver cheese and egg yolks provide small amounts. This accounts for approximately 90 of our total vitamin d with only 10 coming from food. A single fillet of herring provides 306 iu of vitamin d nearly half the daily value for an adult. 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.

Last medically reviewed on december 18 2019. Fortified foods provide most of the vitamin d in american diets. This section of the osteoporosis advice site gives a list of vitamin d rich foods. This makes it hard to get enough from food alone.

Depending on where you live 20 minutes of sun exposure a day is enough to meet your vitamin d requirements. Fish with high oil content like herring mackerel salmon and tuna are excellent sources of vitamin d. In a recent nutrient survey many respondents were rightfully concerned they weren t getting enough d with 22 actively looking for it in foods. Very few foods naturally have vitamin d.

Check the percent daily value dv on the label to see if a food contains vitamin d and how much. Some foods sources of vitamin d include. Unless you are able to safely increase your sun exposure or want to take vitamin d supplements then you may want to consider eating more vitamin d foods to ward off a vitamin d deficiency. In canada vitamin d must be added to cow milk and margarine.

Other foods like yogurt and soy beverage may also have added vitamin d. Here is a list of foods rich in vitamin d you can include in your diet. There are few foods that naturally contain vitamin d fish and egg yolks are the main ones however many foods are fortified to include the vitamin which is a major player in bone health. Simply consuming more salmon mushrooms low fat fortified milk and other foods high in vitamin d can help you improve your overall health prevent disease and control your weight.

Most of the vitamin d in our diet comes from foods with added vitamin d. Foods with 15 or higher of the daily. What are food sources of vitamin d.