Vitamin D is an essential nutrient that is necessary for your body's balance of both calcium and phosphorus. Without adequate vitamin D, or due to a problem absorbing this vitamin, you are vulnerable to weakening of the structure of your bones. Vitamin D may also influence your immune system, helping prevent infiltration by viruses and bacteria. People who don't get enough natural sunlight, the elderly and those who are obese are at highest risk for a vitamin D deficiency, but there are foods and beverages you can consume to offset these risks. Check with your doctor before making changes to your diet to improve your vitamin D intake.
Fish
Fish that are high in natural oils, like salmon, mackerel, tuna and sardines, are also high in vitamin D. These fish also contain as much as 15 percent healthy essential fats that can reduce your risk of cardiovascular disease. A single 3.5 oz. serving of salmon contains the daily requirement for vitamin D for anyone under 70, so it's easy to meet your recommended amount by eating fish. The Skin Cancer Foundation advises you eat certain fish, such as mackerel, fresh tuna and swordfish, with caution because they tend to contain high levels of mercury.
Eggs
Although eggs have a reputation for being high in cholesterol, the truth is, they have less than previously believed. Dr. David Katz of the Huffington Post explains that the USDA has found that eggs contain less cholesterol and that the cholesterol in eggs probably isn't as sinister as it had been labeled. It appears now that naturally occurring sources of cholesterol, particularly eggs, don't increase your risk of cardiovascular disease. Eggs are also rich in vitamin D and contain more of it than was previously believed. Healthy adults can eat two eggs a day without worrying about adverse effects, and can get their vitamin D, as well as other important nutrients.
Fortified Milk and Cereal
Whole milk is naturally high in vitamin D but it is also high in fat. Low-fat and nonfat milk contain much less vitamin D because the vitamin is in the fat, but most milk that is commercially made has added vitamin D. If you aren't a fan of milk, many cereals are also fortified with vitamin D. Choose a cereal that is low in sugar and high in dietary fiber, for added nutritional value. Vitamin D-fortified milk usually contains approximately 125 IU of the vitamin in a single serving. The recommended daily amount for supplemental vitamin D is 800 to 1,000 IU daily.
Cod Liver Oil
Getting your vitamin D from eating fish is useful, but this doesn't provide the supplementation of this vitamin the way cod liver oil does. According to Celia M. Ross, in the "Journal of the American Board of Family Practice," vitamin D deficiency is a widespread problem and has been found to affect 42 percent of healthy adolescents in one study. Vitamin D is found in concentrated amounts in the liver of the cod fish, which is why the oil is so rich in this vitamin. Many people however, are still averse to the taste of cod liver oil in its liquid form. Fortunately, cod liver oil is available in capsule form, so you can avoid the fishy taste.
References
- MayoClinic.com; Vitamin D; December 2010
- The Skin Cancer Foundation; Vitamin D; 2008
- Huffington Post; USDA: Eggs' Cholesterol Lower Than Thought, Vitamin D Higher; David Katz; February 2011
- University of Michigan; Calcium and Vitamin D; August 2010
- "The Journal of the American Board of Family Practice"; Fish Oil versus Cod Liver Oil: Is Vitamin D a Reason to Go Back to the Future; Celia M. Ross; September/October 2005
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