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Do You Know the Healthiest Vitamin D Foods?

Vitamin D is one of the most important nutrients for our body but, unfortunately, there are very few foods that contain this vitamin. That’s why vitamin D supplements are highly recommended by medical practitioners for those who don’t get enough of vitamin D from foods or through exposure to sunlight.

 

Some of the best dietary sources of vitamin D are the flesh of oily fishes (e.g. salmon and mackerel), fish liver, beef liver and egg yolks. In these foods vitamin D is primarily in the form of vitamin D3 (cholecalciferol). Mushrooms contain vitamin D2 (ergocalciferol).

 

Realizing the benefits of vitamin D, many food and dairy companies provide vitamin D fortified milk. Very often breakfast cereals, yogurt, packaged juices, and other food products are fortified with vitamin D.

 

The Best Dietary Sources of Vitamin D

 

Foods

Quantity

IUs Per Serving

% of Your Daily Requirement (400 IU)

Cod liver oil

 

1 tablespoon

1360

340

Cooked salmon

 

3 ounces

420

105

Cooked mackerel

 

3 ounces

295

74

Tuna fish

 

3 ounces

200

50

Orange juice fortified with vitamin D

1 cup

136

34

Vitamin D fortified milk

 

1 cup

120

30

Fortified margarine

 

1 tablespoon

60

15

Cooked beef liver

 

3.5 ounces

50

12

Egg yolk

 

1 whole egg

41

10

Ready-to-eat cereals, 10% fortified

1 cup

40

10

Sardine, canned in oil

 

1 sardine

24

6

Swiss cheese

 

1 ounce

8

2

 

Daily Recommended Intake

 

Infants less than one year of age need 400 IU vitamin D daily. People in the age group of 1to 70 years (including pregnant women) should take vitamin D no less than 600 international units per day. Seniors (70 years or above) require more vitamin D in order to stay fit: 800 IU daily. These doses are recommended by the Institute of Medicine (USA). Adequate intake is essential for maintaining bone health and normal calcium absorption.

 

What Supplements Should You Take?

 

Before you begin with the course of vitamin D supplements, you should get your current vitamin D level tested. Vitamin D3 is more effective and gets metabolized easily in the body, so it is better than the other form (D2). Since vitamin D works best in combination with magnesium and calcium, it’s always good to take calcium and magnesium along with vitamin D3.

 

Check the label of your supplement to ensure that is contains calcium and magnesium as well. AlgaeCal Plus is one of the popular vitamin D supplements. You can choose any of the available brands, just be sure it has all the three ingredients you need.

 

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