MayoClinic.com reported in 2009 that Americans have lower levels of vitamin D than they did 20 years ago due to higher body weights, lower consumption of milk and increased use of sun protection. According to the National Library of Medicine, vitamin D2, called ergocalciferol, should not be considered for nutrional supplements. Vitamin D3, or cholecalciferol, is produced by humans when skin is exposed to ultraviolet rays from sunlignt. It helps build healthy bones, and according to MayoClinic.com, it also may play a role in preventing osteoporosis, high blood pressure and cancer.
Sun Exposure
Exposing your skin to sun is the most effective natural source of vitamin D3. The National Institutes of Health, or NIH, observes that it's not easy to balance the benefits of sun exposure with the risk of skin cancer. According to the NIH, limit your sun exposure to 30 minutes twice a week to follow the recommendations of most researchers .
Fish
Oily fish contains the most naturally occurring levels of vitamin D3. For instance, only 3 ozs. of cooked salmon has 794 international units, or IUs, of vitamin D3 per serving and 340 percent of the recommended daily value, DV, of vitamin D3. The same amount of mackerel has 388 IUs and 97 percent of DV; 3 ozs. of canned tuna has 154 IUs and 39 percent of the DV. Cod liver oil, a natural product easily found in supplements, contains 1,360 IUs and 340 percent of the DV of vitamin D3. Add anchovies to your next Caesar salad for another healthy vitamin D3 boost.
Cheese, Eggs and Beef Liver
According to the NIH, cheese, eggs and beef liver contain small amounts of vitamin D3. Of the three, liver has the most, with 46 IUs and 12 percent of DV in a cooked, 3.5-oz. portion. One egg yolk contains 25 IUs and 6 percent of DV. A 1-oz. serving of Swiss cheese contains 6 IUs, or 2 percent of the DV.
Fortified Foods
Most Americans get vitamin D3 from natural foods that have been fortified, such as milk, yogurt and some orange juices and cereals. The NIH reports that the U.S. began fortifying milk with vitamin D3 in the 1930s to prevent rickets, a bone disease. Most milk contains 100 IUs per cup, which is 25 percent of the DV for children and 50 percent for adults.
Foods Containing Magnesium
VitaminDCouncil.com states that magnesium is the most important factor in the body's ability to absorb vitamin D3. Good natural sources of magnesium include whole grains, nuts and seeds, avocados, green leafy vegetables and chocolate. Add some of these items to your diet every day by simply tossing nuts or avocados into a spinach or dark green lettuce salad.
Member Comments