Vitamin D Food Sources and Benefits
/With many people Vitamin D deficient, here are some good Vitamin D food sources and why you could benefit from supplementation.
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It’s estimated that approximately 1 billion people across the world are Vitamin D deficient.
Nearly 75% of Americans do not meet the daily requirements.
Why is that?
Let’s first look at how we get Vitamin D.
Vitamin D and the Sun
Your body produces Vitamin D when it’s exposed to the sun. An individual could theoretically get all the Vitamin D they needed from a little healthy sun exposure.
The problem is that most of us don’t get enough sunlight due to indoor lifestyles as well as geographic locations.
The other issue is that sunscreen prevents us from creating Vitamin D. Vitamin D production can be blocked by almost 97% when wearing sunscreen.
This isn’t license to run around outside all day without sunscreen, but some experts say that about 20 minutes of sun exposure, au naturale, can help boost D3 levels. After that, follow these rules for best sun exposure.
I like the D Minder app to see how much Vitamin D can be generated based on location, time, and a few personalized features. I have found when I follow their guidelines, I don’t burn, and can keep my Vitamin D levels in balance.
It’s best to work with your doctor to test your levels and create an appropriate plan of action.
The Benefits of Vitamin D
Why do we even care about Vitamin D?
Vitamin D can be a great protector against cancer since it helps reduce cellular growth and can help improve cellular function. This can also translate into healthier breast and prostate tissue.
You also need Vitamin D to help with calcium absorption, which in turn helps with good bone health and muscle function.
Then there are the mood-boosting effects of Vitamin D. You ever notice how you’re in such a good mood while running around outside on vacation? That happiness is not just from time off work
And on top of all of that, Vitamin D has been shown to reduce inflammation and support the immune system, something we’re all trying to do now more than ever.
In fact, a recent study showed that Vitamin D supplementation could help improve the health of people infected with COVID-19.
How Much Vitamin D Is Enough?
The current recommended daily allowance (RDA) of Vitamin D is about 400 IU, which is the amount needed to prevent rickets. I think you can do better than rickets.
Vitamin D expert Dr. Michael Holick, put the RDA closer to 2,000 IU a day.
The good news is that measuring your Vitamin D level is easy to do with a blood test. Then you can work with your doctor on getting it to an optimal range, which typically falls in the window of about 60-80 ng/ml.
Know that it can take some time, potentially 3 to 4 months, to increase your Vitamin D levels, so it’s good to get tested about twice a year, and to have some patience.
Vitamin D Food Sources
If you can’t get enough Vitamin D from being outside, then you can turn to Vitamin D food sources.
Vitamin D is not in everything you eat, but these foods are a good bet.
I’ve also included some recipes so you can start eating your Vitamin D superstars right away.
Fatty Fish
Wild, oily, fatty fish is a great way to take in Vitamin D in food form.
Salmon
Wild-caught salmon is a staple in my house.
I get my salmon at Vital Choice since I trust their sourcing, quality, and sustainability practices.
A 3.5-ounce serving of salmon can generate approximately 1,000 IU of Vitamin D.
Sardines
In these COVID times, canned fish can be really helpful to have on hand, and also get a good dose of Vitamin D.
One can of sardines contains 177 IU of Vitamin D.
Try my sardine salad for a quick and easy lunch, packed full of great vitamins.
Tuna
Canned Light Tuna also packs about 268 IU of D per 3.5 ounce serving. You do need to limit your tuna due to mercury issues, but a once a week indulgence is said to be ok.
You can substitute tuna for sardines in my salad recipe for an easy swap and some diversity.
Eggs
If fish doesn’t work for you, one hard-boiled egg yolk has 78 IU of Vitamin D.
Beef Liver
Beef Liver also provides about 50 IUs of Vitamin D in a 3.5-ounce serving.
My creamy dairy free beef liver pate makes it very palatable, in addition to really delicious and nutritious.
Mushrooms
Mushrooms are a good option of Vitamin D for vegans. You can choose from a range of shrooms including shiitake, raw Portobello, and raw white mushrooms.
Fortified Food
There is also fortified food, which is just like the name sounds. These items have Vitamin D added to them, but unfortunately, there can also be added sugars and saturated fats, so you really need to read the labels. These can include items like orange juice, cereals, soy milk, and cow’s milk.
Vitamin D Supplementation
If you’re not getting enough Vitamin D from the sun or food, then there’s always over the counter supplementation. Your body naturally produces D3 so this is the kind to look for, so you can better absorb it into your system. Taking D3 with K2 is ideal since these vitamins work together to deliver calcium into your body.
Cod liver oil is a powerhouse. Just one teaspoon can contain about 448 IU of Vitamin D. You also get a bonus Omega-3 hit with this oil.
Some good Vitamin D supplements in capsule form include a mix of D3 and K2 like the ones from Thorne and Seeking Health.
It’s also recommended to take Vitamin D with a meal or snack that contains fat since Vitamin D is a fat-soluble nutrient.
