Daily "doses" of sunlight (that's why it's called the 'sunshine vitamin') can seriously increase your vitamin D intake. The rays of the sun hitting your skin stimulates the production of this vitamin.
Sun-synthesis through the skin is the best way to get our daily dose of D, but that is not always possible. Many foods have been fortified with synthetic Vitamin D. Only a select number of foods contain it naturally.
TOP FOODS CONTAINING VITAMIN D
Mushrooms: They suck up sunlight (Vitamin D). Dried shiitake are high in vitamin D and B vitamins (B1 and B2). Make sure they are sun-dried (not artificially dried) for optimal benefits.
Salmon: 3½ ounce portion of cooked (WILD ideally, if not, sustainably farmed) salmon = 90% of daily requirements of vitamin D. Zooplankton is an excellent source of this important vitamin. Salmon eat them.
Mackerel: Omega-3 rich fish. 3 1/2 ounces = 90%
of the recommended daily amount.
Herring: High in vitamin D because they are the part
of our food chain that thrive on plankton (brimming with D).
Sardines: One of the best foods containing Vitamin D. One small
tin can of sardines = approx. 70% of your
daily needs. Sardines also contain vitamin B-12, Omega-3 Fatty Acids, selenium and protein.
Tuna (ideally fresh, wild-caught): A 3 ounce serving supplies 50% of daily vitamin D requirements.
FYI: Eating oily fish can lubricate the body with good fats, providing many heath benefits including better memory and brain function.
Catfish: Feed on plankton (and other miniscule sea life that create vitamin D from sunlight.
Cod Liver Oil: Contains 10,000 IUs of Vitamin D. Rich in the sunlight vitamin. This golden, terrible tasting (and smelling) oil is rich in Vitamin D and omega-3 fatty acids. Helps keep your bones strong and healthy, improves brain function as well as optimize nervous system functions. Hold your nose and take one tablespoon for your daily vitamin D fix.
Eggs: Contain small amounts of vitamin D (1 egg = 10% of daily requirements. (Ideally, free-range from a local farm).
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Vitamin D Health Benefits
- Prevention of many forms of cancer and chronic diseases such as osteoporosis, diabetes, heart disease and hypertension.
- Regulation of healthy cell activity and cellular growth.
- Lubrication and protection of bones (protection against adult osteoporosis), hair and teeth.
- Reduction of inflammatory response, known to cause many chronic diseases such as cancer, diabetes and obesity.
- Significant reduction in the occurrence of prostate cancer (in African-American men).
- Reduction of breast cancer risk (in postmenopausal women).
Source: globalhealingcenter.com
Other Links:
Vitamin D Quick Facts
Medical News Today
The World's Healthiest Foods
