Mojatu Berkshire Magazine Issue B011

Originally published by Kris Gunners of
Authority Nutrition
20 Health & Food
mojatu.com
9 Healthy Foods that are High in Vitamin D
Vitamin D is unique, because it can be obtained from
food and sun exposure. However, up to 50% of the
world’s population may not get enough sunlight, and
40% of people in the US are vitamin D deficient. This is
partly because people spend more time indoors, wear
sunblock outside and eat a Western diet low in good
sources of this vitamin.
1. Salmon
Salmon is a popular fatty fish and a great source of
vitamin D, especially wild salmon.
2. Herring and Sardines
Herring can be served raw, canned, smoked or pickled.
It’s also one of the best sources of vitamin D. Pickled
herring, sardines and other fatty fish such as halibut and
mackerel are also good sources. However, canned fish
contain with a lot of salt, so definitely limit your intake.
3. Cod Liver Oil
Cod liver oil is a popular supplement. If you don’t like
fish, taking cod liver oil can be a good way to obtain
nutrients that are hard to get from other sources. Cod
liver oil contains 450 IU of vitamin D per teaspoon (4.9
ml), and is high in other nutrients, such as vitamin A. It’s
best to be cautious with cod liver oil and not take more
than you need.
4. Canned Tuna
Many people enjoy canned tuna because of its light
flavour and the fact that it can be kept on-hand in the
pantry. It is also usually cheaper than buying fresh fish.
Light tuna is typically a better choice than white tuna.
5. Oysters
Oysters are a type of clam that live in salt water. They are
delicious, low in calories and full of nutrients. Oysters
are full of nutrients and provide 320 IU of vitamin D.
by Kris Gunnars - Authority Nutrition
They also contain more vitamin B12, copper and zinc
than multivitamin pills.
6. Shrimp
Shrimp are a popular type of shellfish, yet unlike most other
seafood sources of vitamin D, shrimp are very low in fat.
7. Egg Yolks
While most of the protein in an egg is found in the egg
white, the fat, vitamins and minerals are found mostly in
the egg yolk. Pasture-raised chickens that roam outside
in the sunlight produce eggs with levels that are three
to four times higher than caged chicken. Choosing eggs
from chickens raised outside or that are marketed as
high in vitamin D can be a great way to help meet your
daily requirements.
8. Mushrooms
Wild mushrooms or mushrooms treated with UV light
are good sources of vitamin D. However, commercially
grown mushrooms, on the other hand, are often grown
in the dark and contain very little vitamin D2.
9. Fortified Foods
Natural sources of vitamin D are limited, especially if
you’re a vegetarian or don’t like fish. Some foods are
fortified with vitamin D, including cow’s milk, soy milk,
orange juice, cereals and oatmeal making them a good
source of Vitamin D.
Take Home Message
Spending some time outside in the sun is the best way
to get your daily dose of vitamin D. However, getting
sufficient sun exposure is not possible for many people.
Getting enough from your diet alone is difficult, but
not impossible. Eating plenty of these vitamin D-rich
foods is a great way to make sure you get enough of this
important nutrient.