Food with Vitamin D

Why Vitamin D is Needed?

Vitamin D, often referred to as the "sunshine vitamin," plays a crucial role in numerous bodily functions, making it essential for overall health. This vitamin is good in improving bone health, immune system, muscle functions, and even mood regulations.

How Food Affects Vitamin D Levels

Food can play a significant role in maintaining adequate vitamin D levels, especially considering the limited number of natural dietary sources of this nutrient. Mostly, the animal-derived food such as Egg, Fish, or Meat is high in vitamin D.

Fruits High In Vitamin D

When it comes to fruits, the challenge is that they are not a significant source of vitamin D. Unlike certain fatty fish, fortified food, and dietary supplements, fruits generally do not contain vitamin D. However, while fruits themselves may not contain vitamin D, some fruit juices and fruit-based products are fortified with vitamin D.

Vegetables High In Vitamin D

Similar to fruits, vegetables are not a natural source of vitamin D. Vitamin D is primarily obtained through sun exposure, animal products, fortified food, and supplements. However, mushrooms is one notable exception in the vegetable kingdom.

Mushroom for Vitamin D

1. UV-Exposed Mushrooms: Some commercially available mushrooms are exposed to UV light, significantly increasing their vitamin D content. These can include varieties such as shiitake, maitake, portobello, and white button mushrooms. Always check the label, as these mushrooms are often marketed as being high in vitamin D.
2. Wild Mushrooms: Certain wild mushrooms, such as morels, chanterelles, and maitake, can naturally have higher levels of vitamin D due to their exposure to sunlight in their natural environments.

Meats & Fish High In Vitamin D

1. Salmon Salmon, especially wild-caught, is exceptionally high in vitamin D, with a single 3.5-ounce (100-gram) serving providing up to 100% of the recommended daily intake (RDI) or more.
2. Herring and Sardines These small fish are also excellent sources of vitamin D. Fresh herring offers nearly 100% of the RDI per 3.5 ounces (100 grams), while sardines provide about 22% of the RDI per serving.
3. Cod Liver Oil While not a meat or fish, cod liver oil is derived from the liver of cod fish and is a remarkable source of vitamin D. Just one teaspoon offers more than the daily requirement of vitamin D.
4. Canned Tuna Canned tuna is a convenient and relatively inexpensive source of vitamin D, offering up to 34% of the RDI per 3.5 ounces (100 grams).
5. Mackerel Another fatty fish, mackerel provides a high amount of vitamin D, with a serving size offering a significant portion of the RDI.
6. Rainbow Trout Farm-raised rainbow trout is rich in vitamin D, with a single serving providing a substantial amount of the RDI.
7. Swordfish Swordfish stands out for its vitamin D content, offering a significant percentage of the RDI per serving.

Vegan Choices for Vitamin D

1. Fortified Plant-Based Milks Many plant-based milks such as almond, soy, oat, and rice milk are fortified with vitamin D2 (ergocalciferol) or sometimes vitamin D3 derived from lichen, a vegan-friendly source.
2. Mushrooms Exposed to UV Light Mushrooms have the unique ability to produce vitamin D when exposed to UV light. Look for varieties like portobello, maitake, and shiitake that have been UV-exposed, providing vitamin D2.
3. Sun Exposure While not a dietary source, it’s important to remember that regular, safe sun exposure can help the body produce vitamin D naturally. The amount of sun exposure needed can vary based on location, skin type, and the time of year, but generally, exposing your arms and legs for 10-30 minutes several times a week may be sufficient for many people to produce adequate vitamin D.

Supplementing May Be Better

vitamin D3 supplements made from lichen are available and can provide the same form of vitamin D as that obtained from fish oil or lanolin, without animal products. Vitamin D2 supplements are also vegan and can help boost levels, though D3 is often recommended for its superior ability to maintain vitamin D levels in the blood.

Differences among all Vitamin D's

1. Vitamin D1 Initially, vitamin D1 was thought to be a separate form of vitamin D, but it was later discovered to be a mixture of compounds rather than a single form of vitamin D, specifically a combination of ergocalciferol (vitamin D2) with lumisterol.
2. Vitamin D2 (Ergocalciferol) Vitamin D2 is produced by plants, fungi, and yeasts when they are exposed to ultraviolet (UV) light. It's used to prevent or treat vitamin D deficiency and can be measured in the bloodstream to monitor levels of vitamin D.
3. Vitamin D3 (Cholecalciferol) Vitamin D3 is synthesized in the skin of humans and animals when exposed to sunlight (specifically UVB radiation). Vitamin D3 is often considered more effective than D2 at raising and maintaining overall vitamin D levels.
4. Vitamin D4 (Dihydroergocalciferol) Vitamin D4 is another form of vitamin D found in certain mushrooms. It's similar to D2 but not commonly used or found in the human diet. Its role and efficacy in human health are less well-understood compared to D2 and D3.
5. Vitamin D5 (Sitocalciferol) Vitamin D5 is a synthetic form of vitamin D. While it has been studied to some extent, it is not commonly used as a dietary supplement or for fortification, and its role in human health is not as significant as D2 or D3.
6. Vitamin D6 Vitamin D6 is another form of vitamin D that is not commonly referenced in the context of nutrition or health. There is limited information on its significance or use compared to the more well-studied forms of vitamin D.

Finishing Up

When discussing vitamin D in terms of human health, nutrition, and supplementation, the focus is primarily on vitamin D2 and D3. These forms are critical for maintaining bone health, supporting immune function, and a range of other physiological processes. Vitamin D3, in particular, is often emphasized for its effectiveness in maintaining adequate vitamin D levels in the body.