Vitamin D Food Chart List
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The complete list of popular food high in vitamin d.
Vitamin d food chart list. Here is a list of foods rich in vitamin d you can include in your diet. Fortified orange juice may be a viable alternative drink for people who can t digest milk. 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. Top 5 vitamin d sources are cod liver oil mackerel rainbow trout true morels and sardine.
The usda apparently left out of this list a few other foods with vitamin d such as fortified orange juice. Food sources ranked by amounts of vitamin d and energy per standard food portions and per 100 grams of foods. Vitamin d can improve bone muscle and immune system health. One study found that when the 25 oh d content of beef pork chicken turkey and eggs is taken into account the total amount of vitamin d in the food is 2 to 18 times higher than the amount in the parent vitamin alone depending on the food.
According to one online database 1 cup of fortified orange juice provides 137 iu of vitamin d. Better choices for healthy weight loss the better choices approach predicts that foods closer to the top of this list are more filling and more nutritious per calorie than foods farther down the list and therefore are better for healthy weight loss diets. 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. Salmon is a popular fatty fish and great source of vitamin d.
According to the united states department of agriculture usda food composition database one 3 5 ounce 100 gram serving of farmed. A single fillet of herring provides 306 iu of vitamin d nearly half the daily value for an adult. Foods with a high vitamin d content include oily fish some mushrooms and egg yolks. Depending on where you live 20 minutes of sun exposure a day is enough to meet your vitamin d requirements.
This prediction is based on the nutrient content of these foods but does not take into. This accounts for approximately 90 of our total vitamin d with only 10 coming from food. Vitamin d micrograms per 100 grams of food cod liver oil fish salmon sardines tuna margarine eggs butter cheese. Learn more about the best dietary sources of.
Foods highest in vitamin d. Fish with high oil content like herring mackerel salmon and tuna are excellent sources of vitamin d.
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