Food sources of vitamin D may be easy to find, but do we get enough vitamin D from the food we eat? The problem is many foods are fortified with vitamin D, but foods naturally containing the Vitamin in more than trace amounts are actually fairly rare. Anyone can eat a box of fortified cereal and say hey I just got my vitamins for the day, but in my opinion natural is better.
Getting enough vitamin D from the foods we eat certainly sounds like the best option, but is it? Continue reading to learn more about why we need vitamin D. Discover the best Vitamin D foods to boost our immune systems and provide optimal health and wellness. Plus if you say pretty please I'll include tasty vitamin D rich recipes because what fun is it to learn about the best way to get D from food without actually getting to try them?
Depending on what research study you read two thirds or more of the US population is low in Vitamin D. 75% is a stunning number of people that are insufficient or deficient in this very crucial vitamin.
Fish and mollusks is not only rich in omega-3 essential fatty acids but certain wild caught fish are the best source of vitamin D food. Below are the best fish to "catch" on your plate if you want to boost your daily D. Listed generally from highest to lowest based on a 200 calorie portion. (The amount of vitamin D can really differ based on how it is cooked, where it is raised and even among different fish in the same species so keep that in mind)
1
Herring: Herring is a powerhouse of vitamin D with a whopping 1384IU for 3oz of fresh Atlantic herring. This vitamin rich fish tops the list of fish with those healthy fats and oils that contain vitamin D3.
2
Channel Catfish: Wild Catfish is another great source of the precious D weighing in at 425IU per 3oz serving. One fillet will up the amount to around 800IU.
3
Oysters: Those small oil rich raw oysters are a great source of Vit D. Only about 270IU per 6 medium oysters (which is about 3oz), but per 200 calorie serving these low cal mollusks pack a punch right under catfish.
4
Sockeye Salmon: Salmon is one of the highest vitamin D fish. In fact, a 3oz serving of Sockeye Salmon has around 650IU of Vitamin D - which is a touch over the recommended daily amount. Make yourself a sandwich with a whole can of Sockeye Salmon and you have one tasty 2800IU burst of vitamin D.
5
Pink Salmon: Pink Salmon is also very high in D. A 3oz serving of canned Pink Salmon has around 530IU of Vitamin D with the liquid and 390IU drained.
6
Steelhead Trout: Love your trout? Alaskan trout will bring in around 500IU per 3 oz serving.
7
Halibut: Stop by Greenland for some fresh Halibut and you'll enjoy another 500IU per 3oz serving. Who stops at just 3oz of Halibut though? A tender juicy full fillet will give you a nice dose of 2450IU of Vitamin D.
8
Mackerel: Holy mackerel (sorry couldn't help myself) a 3oz serving of Mackerel will give you around 300IU - a full fillet is around 400IU
9
Canned Tuna: Tuna while not as high as a similar can of salmon will give you around 400IU of D, in comparison a 3oz serving is only around 200IU.
10
Cod: Atlantic Cod is a white fish and much lighter in oils and fats that contain vitamin D. Therefore if you enjoy a nice dinner of cod a 3oz portion will give you only around 70IU.
A study by the National Institute of Health shows that the amount of vitamin D in fish may not be as high as nutritionists state. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2698592/ Not only that, the amount of D significantly drops if the fish is farmed vs fresh or is fried in vegetable oil vs baked.
Vitamin D is unique in that our main source of Vit D is produced by our own bodies from exposure to the sun. But as a society we are staying indoors more than ever and when we do spend time in the sun we protect ourselves with sunscreen. Sunscreen blocks the body's ability to produce vitamin D.
The U.S. Department of Health and Human Services states, vitamin D is crucial for the "formation, growth, and repair of bones and for normal calcium absorption and immune function"
Unfortunately many of us despite eating the right foods, and getting enough sun still need to take extra vitamin D. Did you know sunscreen blocks the creation of vitamin D? It's true! And if you live in a northern climate (say anywhere north of San Francisco, CA) the sun just doesn't have a strong enough UV index to create enough vitamin D most of the year.
Our family takes a little extra Vit D3 every day, especially in the winter, to keep our immune system nice and pumped up. We really like these vitamin D drops here since there are no funky ingredients - just plain 'ol D.