The Top Ten Foods That Are High In Vitamin D!

Since we are giving a 30% off discount off of one of our Vitamin D tests this month, we figured that we would let you all in on the top 10 Vitamin D foods! Here is our list of top ten foods that are high in Vitamin D!

#1: Cod Liver Oil

Cod liver oil  has been a popular supplement for many years and naturally contains very high  levels  of vitamin A and vitamin D. Cod liver oil provides 10001IU  (1667% DV) per 100 gram serving, or  1360IU (340% DV) in a single tablespoon.

#2: Fish

Various types of fish are high in  vitamin D. Typically raw fish contains more vitamin D than cooked, and fatty  cuts will contain more than lean cuts. Further, fish canned in oil will have  more vitamin D than those canned in water. Raw fish is typically eaten in the  form of sushi. Raw Atlantic Herring provides the most vitamin D with 1628IU  (271% DV) per 100 gram serving, 2996IU (499% DV) per fillet, and 456IU (76% DV)  per ounce. It is followed by Pickled Herring with 680IU (113% DV) per 100g  serving, Canned Salmon (127% DV), Raw Mackerel (60% DV), Oil Packed Sardines  (45% DV), Canned Mackerel (42% DV), and oil packed Tuna (39% DV).

#3: Fortified Cereals

A  breakfast staple in the Americas, most commercial cereals are fortified with the  essential vitamins and nutrients. Exercise caution and check food labels when  purchasing cereals, be sure to pick products that have little or no refined  sugars, and no partially hydrogenated oils! Fortified cereals can provide up to  342IU (57% DV) per 100 gram serving (~2 cups),  and even more if combined with  fortified dairy products or fortified soy milk. Products vary widely so be sure  to check  the nutrition label before buying.

#4: Oysters

In addition to vitamin D, Oysters  are a great source of  vitamin b12,  zinc,  iron,  manganese,  selenium,  and copper. Oysters are also high in  cholesterol and should be eaten in moderation by people at risk of heart disease or stroke. Raw  wild caught Eastern Oysters provide 320IU (80% DV) per 100 gram serving, 269IU  (67% DV) in six medium oysters.

#5: Caviar (Black and Red)

Caviar is a common  ingredient in sushi and more  affordable than people think.  Caviar provides 232IU (58%  DV) of vitamin D per 100 gram serving, or 37.1IU (9% DV) per teaspoon.

#6: Fortified Soy Products (Tofu and Soy  Milk)

Fortified soy products are often fortified with both vitamin D and  calcium. Fortified Tofu can  provide up to 157IU (39% DV) of vitamin D per 100 gram serving, or 44IU (11% DV)  per ounce. Fortified Soy Milk can provide up to 49IU (12% DV) of vitamin D per  100 gram serving, 119IU (30% DV) per cup.  Amounts of vitamin D vary widely  between products, so be sure to check nutrition facts for vitamin D content.

#7: Salami, Ham, and Sausages

Salami, Ham, and  Sausages are a good source of vitamin b12,  and copper. Unfortunately, they are also high in cholesterol and  sodium, and so  should be limited by people at risk of hypertension, heart attack, and stroke.  Salami provides 62.0IU (16% DV) of vitamin D per 100 gram serving, or 16.7IU (4%  DV) per ounce (3 slices). It is followed by Bologna Pork 56IU (9% DV) per 100  grams,  and Bratwurst 44IU (7% DV) per 100 gram serving.

#8: Fortified Dairy Products

Dairy  products are already high in  calcium,  so it makes sense to fortify them with vitamin D.  Milk can provide up to 52.0IU  (13% DV) of vitamin D per 100 gram serving, 127IU  (32% DV) per cup. Cheese can provide up to 6.6IU (2% DV) in a cubic inch, and  butter provides 7.8IU (2% DV) in a single tablespoon. Check nutrition labels for  exact amounts.

#9: Eggs

In addition to vitamin D, eggs are  a good source of  vitamin B12, and protein.  Eggs provide 37.0IU (9% DV) of vitamin D per 100  gram serving, or 17.0IU (4% DV) in a large fried egg.

#10: Mushrooms

More than just a  high vitamin D food, mushrooms also provide  Vitamin B5 (Pantothenic Acid) and  copper. Lightly cooked white  button mushrooms provide the most vitamin D with 27.0IU (7% DV) per 100 gram  serving, or 7.6IU (2% DV) per ounce.