Get Your Recommended Vitamin D with These 10 Delicious Foods

The Importance of Getting Your Daily Food Allowance

Eating a balanced diet that provides your body with the right amount of nutrients is critical for maintaining good health. While some nutrients like protein, carbs, and fats get a lot of attention, making sure you get your daily recommended amounts of vitamins and minerals is just as important.

One nutrient that many people may not be getting enough of in their diet is vitamin D. Often called the "sunshine vitamin", vitamin D plays several important roles in the body.

The Health Benefits of Vitamin D

Here are some of the ways getting enough vitamin D in your daily food allowance can benefit your health:

• Supports bone health by helping the body absorb calcium
• Boosts immunity by modulating the immune system
• Reduces inflammation which may help prevent chronic diseases
• Balances mood by increasing serotonin levels
• May help prevent cancer by regulating cell growth

Research shows that getting sufficient levels of vitamin D is also associated with lower risks of diabetes, heart disease, multiple sclerosis, and high blood pressure.

Consequences of Vitamin D Deficiency

With all these benefits, it's no wonder that inadequate vitamin D levels can negatively impact your health. Here's what can happen if you don't get enough vitamin D in your diet:

• Bone loss and fractures
• Muscle weakness
• Mood disorders like depression
• Impaired wound healing
• Compromised immune function
• Hair loss

Studies also link low vitamin D to an increased susceptibility to infections, autoimmune diseases, neurocognitive disorders, and certain cancers like colorectal cancer.

Recommended Vitamin D Intake

The recommended dietary allowance (RDA) for vitamin D is:

• 15 mcg (600 IU) per day for adults up to age 70
• 20 mcg (800 IU) per day for adults over 70

Pregnant and breastfeeding women need higher amounts of vitamin D. The RDA is 15 mcg (600 IU) per day, though many health organizations recommend at least 25-50 mcg (1000-2000 IU) daily.

However, some experts argue that the current RDAs underestimate the true requirements for optimal health. Many recommend getting at least 30-50 mcg (1200-2000 IU) of vitamin D per day.

Are You Getting Enough Vitamin D?

Since vitamin D is found in only a few food sources, deficiencies are very common. Here are some signs and risk factors for vitamin D deficiency:

• Darker skin tone
• Being overweight or obese
• Limited sun exposure
• Gut disorders like celiac or inflammatory bowel disease
• Bone loss
• Impaired wound healing
• Muscle weakness
• Fatigue and mood changes

A simple blood test can confirm if your vitamin D levels are low. Most experts define vitamin D deficiency as less than 20 ng/ml.

Top Food Sources of Vitamin D

While some foods contain small amounts of vitamin D, it can be challenging to get enough from diet alone. Here are 10 delicious vitamin D-rich foods to include in your daily food allowance:

1. Salmon

Salmon is one of the best sources of vitamin D. Just 3.5 ounces of farmed Atlantic salmon packs about 650 IU of vitamin D, meeting and exceeding your daily needs in one serving.

Try loading up a salad with grilled salmon or whipping up salmon cakes for a delicious way to increase your vitamin D intake.

2. Canned Tuna

Canned tuna is another tasty fish that provides vitamin D. A 3-ounce can of light tuna packed in oil has about 450 IU of vitamin D, while the same amount of albacore tuna contains around 250 IU.

Mix tuna with chickpeas and veggies for an easy tuna salad or top greens with seared tuna steak.

3. Egg Yolks

Egg yolks are one of the few natural food sources that contain vitamin D. Just one yolk from a large egg has about 40 IU, or 10% of the recommended daily value.

Whip up an omelet packed with veggies or enjoy some deviled eggs for a snack.

4. Mushrooms

Exposing mushrooms to UV light significantly boosts their vitamin D content. Just 3 ounces of UV-treated maitake mushrooms provide about 780 IU of vitamin D.

Sauté mushrooms with garlic and olive oil or add them to veggie omelets and frittatas.

5. Fortified Dairy Products

Many dairy products like milk, yogurt, and cheese are fortified with vitamin D. One cup (240 ml) of fortified yogurt or kefir can provide up to 120 IU, making these nutritious dairy foods an easy way to increase your intake.

Top your oatmeal with fortified milk and fruits or enjoy yogurt parfaits topped with nuts and seeds.

6. Orange Juice

Many brands of orange juice, especially those formulated for infants, are fortified with vitamin D and other nutrients. Just half a cup (120 ml) can deliver up to 100 IU.

Drink a glass of fortified orange juice at breakfast or mix it into smoothies and shakes.

7. Cereal

Many popular breakfast cereals are fortified with vitamin D. Just half a cup (60 grams) of fortified cereal can provide between 40–50 IU, or up to 30% of the recommended daily intake.

Choose whole grain cereal and top with fortified milk or yogurt for an easy vitamin D-rich breakfast.

8. Beef Liver

Beef liver is incredibly nutritious and provides a modest amount of vitamin D. A 3-ounce (85-gram) serving of pan-fried beef liver contains about 50 IU of vitamin D.

For an indulgent dinner, enjoy liver topped with caramelized onions and mashed potatoes.

9. Pork

In addition to being loaded with protein, pork also contains vitamin D. A 3-ounce (85-gram) serving of ground pork can provide up to 86 IU of vitamin D.

Whip up BBQ pulled pork sandwiches or mix ground pork into chili and pasta sauce.

10. Fortified Plant-Based Milks

Nondairy milks like almond, soy, oat, flax, and hemp milk are often enriched with calcium, vitamin D, and other nutrients. One cup (240 ml) can provide between 100–300 IU of vitamin D.

Use fortified plant milks on your morning cereal, in smoothies, or swap it for dairy milk in many recipes.

Supplementing with Vitamin D

In addition to eating vitamin-D-rich foods, you may want to consider taking a supplement, especially if you fall into a high-risk group for deficiency.

The two main forms of vitamin D supplements are:

• Vitamin D2 (ergocalciferol)
• Vitamin D3 (cholecalciferol)

Vitamin D3 seems to be more effective at raising blood levels of vitamin D. Try to opt for D3 whenever possible.

The recommended supplement dosage can vary based on your age, health status, latitude, sun exposure, and specific needs. Speak to your healthcare provider to find out what dosage may be right for you.

When starting supplementation, have your vitamin D levels rechecked after a few months to ensure you're getting enough but not going overboard.

Safety and Side Effects

Getting vitamin D from regular sun exposure and foods is unlikely to cause side effects or toxicity. However, excessive amounts from supplements can lead to hypercalcemia or high blood calcium levels.

Symptoms may include:

• Nausea, vomiting
• Poor appetite
• Constipation
• Increased thirst and urination
• Fatigue, confusion

To prevent toxicity, keep vitamin D supplements under 100 mcg (4000 IU) per day unless otherwise advised by your doctor.

Additionally, those with certain conditions like primary hyperparathyroidism, granulomatous diseases, lymphoma, or kidney disease are more susceptible to vitamin D toxicity.

The Bottom Line

Vitamin D is an essential nutrient that many people don't get enough of from their diets. Boosting your daily vitamin D intake can have tremendous benefits for your skeletal, immune, and nervous systems.

Aim to get at least 600–800 IU daily from vitamin-D-rich foods like salmon, tuna, mushrooms, egg yolks, and fortified dairy. Supplementing may provide benefits for those at a high risk of deficiency.

Your daily food allowance is key for getting all the nutrients your body needs to thrive — so be sure to make vitamin D-rich foods a regular part of your routine.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.