The best sources of vitamin D

Vitamin D is one of the most important vitamins needed by our bodies to maintain optimum health. It facilitates calcium absorption in our stomachs, modulates cell growth, regulates our mood etc. Deficiency in vitamin D cause one to suffer from bone pain, muscle weakness, cardiovascular conditions, low moods and many other health-related issues.

Since human skin cells are able to manufacture vitamin D using certain wavelengths of ultraviolet B light, sunlight will always remain the greatest source of this very important essential vitamin. In fact, experts estimate that our bodies can create between 10,000 and 20,000 international units of vitamin D after only 30 minutes of full-body sunbathing, which greatly exceeds an adult’s recommended daily intake (RDI) of 600 international units.


Vitamin D rich food

Cod liver oil – Cod liver oil, which is the essential oil extracted from the livers of Atlantic cod, is earth greatest dietary source of vitamin D. Just one tablespoon of this oil, which is often consumed in capsule form to hide its unpleasant taste, supplies our bodies with 1,400 international units of vitamin D, or 233 percent of our RDI. This might help explain why so many studies have linked regular cod liver oil consumption to the treatment of osteoporosis, arthritis and other serious bone diseases.

Oily fish – Fish that contains large amounts of oil are also good sources of vitamin D. This is especially true of salmon, swordfish and trout. They provide us with between 86 and 97 percent of our RDI of vitamin D per three ounces (85 grams). In second place is smoked white fish and mackerel. They contain at least 50 percent of our RDI of vitamin D per three ounces (85 grams). Tuna, halibut, herring, sardines, rockfish, sole and flounder contain high amounts of vitamin D too.

Sustainably farmed fish almost always contains fewer toxins than unsustainably farmed fish.

Mushrooms – A lot of people are surprised to learn that many edible mushrooms are packed with vitamin D, but it’s true. This is because mushrooms naturally produce vitamin D when they are exposed to sources of UV light, which happens quite often since mushrooms are usually exposed to the elements.

Maitake mushrooms seem to be the king of vitamin D, one average-sized mushroom contains around 131 percent of it. Morel, shiitake and chanterelle mushrooms are also great sources of vitamin D, providing us with almost a quarter of our RDI per mushroom.

Other sources – After fish and mushrooms, the number of natural foods that contain adequate amounts of vitamin D drop considerably. Probably, the third best food source of vitamin D is eggs, which contain around 10 percent of our RDI. Tofu, raw milk and beef contain small amounts of this essential vitamin but it is not enough for our daily vitamin D needs.


Reccomended daily intake