The Most Natural Sources of Vitamin D…
The Very Best Vitamin D Sources
Sources of Vitamin D….
Vitamin D is a fat-soluble vitamin manufactured by our bodies, or acquired from other sources. It’s sometimes known as the ‘sunshine vitamin’, because one of the most important vitamin D sources is sunlight.
While sunlight doesn’t actually contain vitamin D, the ultraviolet rays that are part of full spectrum sunlight are necessary for the skin cells in the body to manufacture vitamin D.
However, if you’re dark-skinned, on a low-fat diet, or have a condition that affects your body’s ability to absorb fat, you might need to supplement your body’s own ability with outside sources of this vitamin.
The Food and Drug Administration recommends a DV (daily value) of 400 IU (international units).
The DV is a way for consumers to tell which foods are good sources of vitamin D. Foods that are considered good sources of this vitamin provide at least 10% of the DV in one serving.
Excellent vitamin D sources provide 20% or more of the DV in a single serving, and foods that provide less than 5% are low sources of vitamin D. The FDA makes the point that even low sources contribute to a healthy diet.
The chart below lists some of the best food sources of vitamin D along with suggestions for ways to incorporate them in your diet.
- Salmon, 3 1/2 ounces, cooked 90%
- Mackerel, 3 1/2 ounces, cooked 90%
- Tuna, canned in oil, 3 ounces 90%
- Sardines, canned in oil, 1 3/4 oz 90%
Many breakfast cereals, grain products, and milk are often fortified with vitamin D since there aren’t many food sources that are rich in this vitamin.
Vitamin D is found almost exclusively in animal products unless its added by a fortification process. The following protein foods are sources of this vitamin.
- Egg, 1 medium (vitamin D in yolk) 6%
- Liver, beef, cooked, 3 ounces 4%
- Swiss cheese, 1 ounce 4%
The Most Natural Supplemental Sources
For those of us living in the northern states, those who restrict their exposure to sunlight, or those who have a disorder that affects the body’s absorption of fat, adding sources of vitamin D is especially important.
This can be difficult to do using only food sources of vitamin D, especially if you’re lactose intolerant, or have a gluten sensitivity.
That’s why some people take supplements that contain Vitamin D, to ensure they’re getting enough this important nutrient.
We here at Nutritional Supplement Articles personally take a comprehensive health product called Total Balance, which contains approximately 70 nutrients in all, including Vitamin D. After years of taking and researching supplements, we believe it is the best one we’ve found on the market today.
Click here to learn more about Total Balance.