What is the most food rich in vitamin D and helpful for people who don't get the needed amount of sunlight?

 

Fish oil - fatty fishes (tuna, salmon, sardines) - mushrooms - Orange juice fortified with vitamin D - egg yolk - liver  -   breakfast cereals  fortified with vitamin D -  milk and yogurt fortified with vitamin D .

A large amount of vitamin D is found in cheese and cottage cheese, cream and vegetable oil, in raw egg yolks, in seafood, and especially in fish liver - cod and halibut, tuna, herring, mackerel, mackerel, and also fish oil. Milk of vitamin D contains little. Potatoes, oatmeal, parsley and some herbs, such as alfalfa, a green leaf of dandelion also contain a large amount of vitamin D. However, in plants, vitamin D is still small. For this reason in my opinion vegetarians should from time to time to eat food, which contains vitamin D in sufficient quantities, that is, prepared from products of animal origin.

Let's face it, Vitamin D (the Sunshine Vitamin) is one of those Vitamins that escapes us all. Being in the Sun is not a cure all for Vitamin D deficiency. Everyone absorbs the Sun's light differently. As I have said in the past..." everybody's body is different in different ways", don't always assume they are. Amino Acids help in many ways for proper Vitamin D absorption but should never be relied upon for the solution. Weight training helps in creating stronger bones and over all skeletal structure of the body. But Vitamin D is an escape artist for those who can not absorb the amounts needed. You can eat a ton of food each day that has Vitamin D in it but it will never be enough for those who suffer from Vitamin D deficiency. Remember, Vitamin D is needed and promotes in order for Calcium to be absorbed in the body. BUT, THE NEGATIVES ARE A LARGE EXCESS OF STORED VITAMIN D CAN CAUSE TOO MUCH CALCIUM IN THE BLOOD WHICH CAUSES(HYPERCALCEMIA). Diets high in fat increase phosphorus absorption and lower calcium levels in the body. Further, Milk that contains "synthetic Vitamin D" can deplete the body of Magnesium. Further, a warning to the novice...High doses of Vitamin D or Calcium Ascorbate can interfere with the heart medication "digoxin (Lanoxin) if you are taking such medication. 

The known facts are as follows, there is more calcium in the body than any other mineral. Calcium and Phosphorus work together for healthy bones and teeth. Calcium and magnesium work together for good cardiovascular health. The normal recommended amount of Calcium for the body is 1,200mg, and for pregnant and nursing women 1,200 ~1,500mg, and 1,500 for women over 50 and men over 65 years of age.

When you take Vitamin D, orally it is absorbed thru the intestinal walls. For adults, the intake should be 200~400IU or 5 ~10mcg. "Smog" reduces the Vitamin D absorption and after a suntan is established, Vitamin D production through the skin stops... The best sources for Vitamin D are Fish Oils, Sardines, Herring, Salmon, Tuna and other dairy products. People who work at night should take Vitamin D supplements due to lack of Sun exposure. Remember, going out in the sun to get Vitamin D should be limited. Your body absorbs Vitamin D quickly.

So when your skin starts to get a little red...get out of the Sun. This topic can go on and on, but I hope this is start about Vitamin D and Calcium. One can not exist without the other.

 

 

 

List of High Vitamin D Foods 1. Fish (Salmon) 6oz fillet (170g) 200 calories (170g) 100g 189% DV (1136IU) 189% DV (1136IU) 111% DV (668IU)

Other fish high in vitamin D (%DV per 6oz serving)

Canned Salmon (238%), Rainbow Trout (216%), Swordfish (188%), Whitefish (146%), Mackerel (130%), Canned Tuna (76%), Halibut (66%), Herring (62%), Rockfish (52%), and Talapia (40%).Complete Nutrition Facts. 2. Crimini Mushrooms (Exposed to UV Light) 1 cup (87g) 200 calories (909g) 100g 185% DV (1110IU) 1933% DV (11600IU) 213% DV (1276IU)

Other mushrooms exposed to Sunlight High in Vitamin D (%DV per cup)

White Button (168%), Portabella (163%), Maitake (131%), Morel (22%), and Chanterelle (19%). Mushrooms create vitamin D from sunlight much like our bodies. Placing any mushroom under the sun for 20 minutes will boost its vitamin D level.Complete Nutrition Facts. 3. Fortified Tofu 1 cup (226g) 200 calories (217g) 100g 38% DV (226IU) 36% DV (217IU) 17% DV (100IU) Tofu is also a good vegan source of protein.Complete Nutrition Facts. 4. Fortified Yogurt 1 cup (245g) 200 calories (202g) 100g 21% DV (127IU) 18% DV (105IU) 9% DV (52IU) Yogurt is also high in calcium.Complete Nutrition Facts. 5. Fortified Milk 1 cup (244g) 200 calories (328g) 100g 21% DV (127IU) 28% DV (170IU) 9% DV (52IU) Buttermilk, whole milk, low-fat milk, and skim milk all provide around 20% DV per 8oz cup.Complete Nutrition Facts. 6. Fortified Milk Substitutes (Soymilk) 1 cup (243g) 200 calories (606g) 100g 19% DV (117IU) 48% DV (291IU) 8% DV (48IU)

Other Fortified Milk Substitutes High in Vitamin D (%DV per cup)

Almond milk (18%), Rice milk (16%), and Coconut milk (16%).Complete Nutrition Facts. 7. Fortified Breakfast Cereal 3/4 cup (30g) 200 calories (63g) 100g 17% DV (100IU) 35% DV (208IU) 55% DV (332IU)