Vitamin D Foods
by Kelli Shepherd
foods are found in the sea, particularly in the form of salmon. For example, in a 3 oz.
serving, sockeye salmon has 794 IU while chinook salmon has 583 IU. After the
salmon choices, the natural whole-food sources of Vitamin D become more
scattered and contain far lower levels.

Three ounces of Atlantic sardines have 164 IU and pickled Atlantic herring has 96 IU.
Pork has Vitamin D, with three ounces of spareribs measured at 88 IU. One cup of
cooked shitake mushrooms has 45 IU and three ounces of beef liver has 42 IU. In
one hard-boiled egg you'll find 27 IU.

We should also mention the fortified products like milk and cereals. I rarely
recommend fortified foods because the absorption and usefulness gets a lot more
questionable when a vitamin is simply inserted into foods it doesn't naturally occur in.
I also personally wouldn't add dairy to my list of Vitamin D food sources because it is
associated with so many other health issues. But, for information purposes, a cup of
fortified whole milk contains 124 IU.

Because of the importance of Vitamin D, in November the Recommended Daily
Allowance was raised from 200 IU to 600 IU with tolerable levels going from 2,000
IU to 4,000 IU. So you can see looking at the numbers above that if you were to
rely on Vitamin D foods alone to get appropriate levels you don't have very many
options. Every day you're either eating salmon fillet, a few racks of spareribs (I don't
recommend this option), or a whole lot of boiled eggs. While salmon is incredibly
healthy for you in a number of ways, eating it daily may not be the recommended
approach either. Depending on where your salmon was harvested, because it is a
predatory fish it may contain high levels of mercury, which is why nutritionists
recommend eating it (and other large fish species) only a couple times a week.

Of course, you don't have to eat the entire recommended daily dose if you are
getting enough sunlight. Based on where you live and the season of the year this can
also be a challenge. But certainly take advantage of what light you can.

Because of the difficulty of making sure you're getting enough of this important
nutrient solely through Vitamin D foods and the sun, most doctors and nutritionists
recommend supplementing as well. As always, I recommend taking the best Vitamin
D supplement you can find. Take the time to verify that you're getting sufficient
amounts. You may be surprised at how much your body has been craving it.

About The Author

Kelli Shepherd

If you're interested in learning more about the
and dramatically
improving your health, visit my website, where I share what products I have
personally been using daily.  Visit my website at:
We keep hearing more about how
powerful Vitamin D is as a critical
player in your health. The natural
question that follows is how to get
more. There's obviously the sun and
supplements, but of course it's
appealing to get more from the food
you eat as well.

Although the list of Vitamin D foods is
fairly short, there are certainly a
handful worthy of mention that can
be used as a component in your plan
to increase your Vitamin D intake.

By far the most useful Vitamin D
Copyright ©
These statements have not been evaluated by the Food and Drug Administration (FDA). The content on
this website is for educational purposes only.  Please consult with your physician before using natural
remedies and before making any drastic changes to your diet or exercise
Mission Statement       Article Submissions       Contact Us       Advertise        Privacy Policy       Terms and Conditions       Links
The World's
Food, Rich in Beta
Carotene and

What Kinds of
Internal Body
Cleansing Are

Correct Your Acid
Alkaline Balance
By The Water You

Behold The
Benefits of Omega
3 Fatty Acids For
Your Overall Well-

Colon Cleansing
With Bentonite Clay

Probiotics - A
Solution for
Bloating, Gas, IBS,
Skin Infections,
Tooth Decay,
Diarrhea and More

Is Vitamin D3
Deficiency a
National Health

Elderberry Can
Boost The
Immune System In
The Winter

Walking: Safest,
Simplest, Best
Form of Exercise

Detoxing The
Liver - Does
Lemon Juice
Detox the Liver?

The Benefits of
Wheatgrass Juice

The Danger of
Eating Too Much

The Health Secrets
of Berries

The Benefits of
Maintaining Your
Body's Healthy pH

“Feed” Your Skin
Antioxidants For A

The Sneak Attack
of Trans-Fats

The Many Health
Benefits of
Coconut Oil

Untold Nutritional

Importance of
Nutrition For
& Parents

Power Nutrition

Good Nutrition: The
Overlooked Vitamin
You Need To Know

Post Workout
Nutrition: Secrets
To A Hard, Lean

Cheap and Healthy
Nutrition Plans

Top Nutritional
Tips To
Support Healthy
Hair Growth

Nutrition And
Mental Function

The Top 11 Signs
That Suggest
Omega 3 Fatty Acid

Five Reasons Why
You Should Drink
More Water
Marketplace (Organic/Eco-Friendly)
More Articles











Herbs & Spices


Nutiva Organic,
Extra-Virgin Coconut Oil
Coconut Oil Reviews
Custom Search
Coconut Oil Research
Gluten-Free Recipes
Raw-Vegan Recipes