5 Food Sources of Vitamin D

W9 Wellness Center introduces five foods that are high in vitamin D.

Natural Food Sources of Vitamin D

1. Cod Liver Oil -1 Tablespoon: 1,360 IU

Cod liver oil is an excellent source of vitamin D. One tablespoon contains approximately 1,360 IU of vitamin D.

It is also rich in omega-3 fatty acids. Many people may recognise it as the fish liver oil they took during childhood.

However, cod liver oil should not be consumed in amounts greater than those recommended by a doctor because excessive intake may result in receiving too much vitamin D and other fat-soluble vitamins.

2. Swordfish -3 Ounces: 566 IU

Swordfish is a marine fish with a long, pointed bill resembling a sword.

Approximately three ounces, or 85 grams, of cooked swordfish contains around 566 IU of vitamin D.

3. Salmon -3 Ounces: 447 IU

Salmon is a widely consumed and familiar type of fish. Approximately three ounces, or 85 grams, of cooked salmon contains around 447 IU of vitamin D.

Salmon is also a source of healthy omega-3 fatty acids. Where possible, deep-sea fish such as salmon may be included in the diet approximately twice a week to provide vitamin D, omega-3 fatty acids, and other beneficial nutrients.

4. Canned Tuna -3 Ounces: 154 IU

Canned tuna is widely available, convenient, and can be stored for a relatively long time.

Approximately three ounces, or 85 grams, of canned tuna contains around 154 IU of vitamin D. It also provides nutrients such as vitamin B3, or niacin, and vitamin K.

One concern associated with tuna is mercury exposure. Consuming fish containing high levels of mercury regularly over a long period may increase the risk of mercury accumulation and related health effects. Tuna should therefore be consumed in appropriate amounts, particularly by pregnant women, young children, and people who frequently eat high-mercury fish.

5. Egg Yolks -1 Large Egg: 41 IU

For people who are allergic to seafood or do not eat fish, egg yolks are another natural source of vitamin D, although the amount is relatively low.

One large egg yolk contains approximately 41 IU of vitamin D.

Compared with the average daily vitamin D requirement, a person would need to consume a large number of egg yolks to obtain enough vitamin D from eggs alone. This would also increase total calorie and fat intake. Egg yolks should therefore be considered one part of a varied and balanced diet rather than the only source of vitamin D.

For people who find it difficult to obtain sufficient vitamin D from food, W9 Wellness Center provides vitamin D assessment and supplementation options, including oral supplements and medically supervised injectable programmes where clinically appropriate.

 

Reference:

W9 Wellness Center Good Sources Of Vitamin D
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