The importance of vitamin D increases in winter because during this time of the year we do not receive much of sunlight. As a result, the body cannot convert sunlight directly into vitamin D which is normally the case in summers. Therefore, other ways need to be found to obtain this extremely important source of vitamin. One such way is consumption of vitamin D rich food in the winter. A deficiency in vitamin D can lead to rickets, a disease in which bones fail to properly develop. Further poor levels of vitamin D can lead to a weak immune system and increased risk of cancer. The current RDA (recommended dietary allowance) for vitamin D is 400-600 IU (International Units). Vitamin D is oil soluble which implies that we need to eat fat in order to absorb it.
We provide a list of high vitamin D foods which can act as a substitute for sunlight, which is a strong source of providing vitamin D to our body.
1. Mushrooms
Mushrooms are the only natural fresh vegetable or fruit that contains vitamin D. They are a great source of natural, non-animal source of vitamin D. Mushrooms contain a compound called ergosterol that gets converted to vitamin D when exposed to UVB light. Lightly cooked white button mushrooms provide the most vitamin D. Mushrooms provide 27 IU (7% RDA) per 100 gram serving.
2. Salmon
Salmon, often classified as oily fish, has a rich concentration of omega-3 fatty acids and vitamin D. Salmon often tops the list of foods when it comes to the content of vitamin D in it. It is considered to be one of the highest natural food sources of vitamin D with more than 100 IU per ounce. It also provides 127% of RDA per 100 gram serving.
3. Canned salmon
3 ounces of canned salmon contains about 530 IU of vitamin D. The best way of consuming is by tossing it on a salad instead of chicken. 6 ounces of canned salmon has 323% of our daily needs.
4. Oysters
Oysters are a rich source of vitamin D. Raw wild caught eastern oysters provide 320 IU per 100 gram serving. However, oysters are also high in cholesterol and should be eaten in moderation by people at risk of heart disease or stroke. Half a dozen oysters have over 60% of our daily needs.
5. Cod liver oil
Cod liver oil is one of the nature’s richest sources of effective omega-3. Cod liver oil has been a popular supplement for many years and naturally contains very high levels of vitamin D. Cod liver oil provides 10001 IU per 100 gram serving. 6 ounces of cod have a commendable 18% of our daily needs.
5. Egg
Eggs are available round the year to provide not only delicious meals on their own, but also provide rich source of nutrients. 1 big egg has about 4% of our daily needs provided the yolk is included. Eggs provide 37 IU of vitamin D per 100 gram serving.
6. Cheese
Vitamin D is also found naturally in cheese. It can supply the body with 2% of the recommended daily allowance per ounce. Swiss cheese provides the most vitamin D among cheeses; 1 ounce of Swiss cheese has 3% of our daily needs. 1 ounce of Parmesan cheese has 2% of our daily needs. 1 ounce of Cheddar cheese has 1% of our daily needs.
7. Fortified products
Fortified soy products are rich in vitamin D. Fortified Tofu can provide up to 157 IU of vitamin D per 100 gram serving. Fortified soy milk can provide up to 49 IU of vitamin D per 100 gram serving. Fortified dairy products also provide abundant vitamin D. Milk can provide up to 52.0 IU of vitamin D per 100 gram serving. Fortified cereals can provide up to 342 IU per 100 gram.
8. Halibut
The firm white meat and exquisitely sweet and mild taste of halibut along with its high nutritional value puts it on the top of the list among fish lovers. Frozen Halibut can be availed perennially throughout the year. 3 ounces of Halibut has about 254% of our daily needs.
9. Beef liver
Beef liver contains moderate amount of vitamin D. Three and a half ounces of cooked beef liver contain approximately 4% of the recommended daily intake of vitamin D. It is available throughout the year. Beef liver buffs hold it in high regard not only because of its nutritional value, but also because of the texture and delicious taste that it provides.
10. Salami
Salami is a cured sausage, fermented and air-dried meat, originating from one of a variety of animals. Salami provides 62 IU of vitamin D per 100 gram serving. However, it is also high in cholesterol and sodium, and therefore should be limited by people at high risks of hypertension and heart related problems.