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In a recent nutrient survey many respondents were rightfully concerned they weren t getting enough d with 22 actively looking for it in foods.
Top 10 vitamin d foods list. According to the experts the recommended daily intake of vitamin d is 200 400 iu. 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. Now lets move on to discuss those 10 super foods that can fuel you with vitamin d. You can easily get cod liver oil capsules and consume them to get the daily dose of vitamin d and omega 3 fatty acids.
The top 10 foods highest in vitamin d do not include any vegetables or fruits. This accounts for approximately 90 of our total vitamin d with only 10 coming from food. Eating plenty of these vitamin d rich foods is a great way to make sure you get enough of this important nutrient. The top vitamin d foods.
Depending on where you live 20 minutes of sun exposure a day is enough to meet your vitamin d requirements. 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. 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. Some types of cod liver oil contain insanely high amounts of it.
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. 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. In addition it is also a rich source of vitamin d. With 547 iu of vitamin d per 3 ounce serving atlantic mackerel takes the top spot.
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 list contains both foods fortified with vitamin d and foods that naturally are a significant source of vitamin d. The foods listed in this article are some of the top sources of vitamin d available. Cod liver oil is one of the most popular sources of omega 3 fatty acids.
Top 10 vitamin d foods rich sources with their rdas and dvs. Cod liver oil. Let s have a look at the top 10 vitamin d foods list.
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