Top 10 Vitamin D Rich Foods

Vitamin D is a fat-soluble vitamin that is different from other vitamins because our bodies can make most of what we need with exposure to sunlight.

Vitamin D is more than a vitamin in that is acts as a pro-hormone and effects hormone balance and immune regulation of the body.

Most foods, unless they are fortified, are poor sources of vitamin D and there are only a small amount of vitamin D rich foods to choose from.

Vitamin D plays a role in calcium absorption into the bones.

A deficiency in vitamin D can result in a softening of the bones called osteomalacia or a bone abnormality called rickets.

Some of the biggest vitamin D deficiency symptoms include:

• Weakened immune system
• Seasonal depression
• Autoimmune disease
• Cancer
• Weak bones (osteopenia)
• Skin issues eczema and psoriasis
• Dementia

People most prone to a vitamin D deficiency include those who live in northern regions with little sunlight exposure, people with darker skin, people on low fat diets and those taking steroids and weight loss medications.

Vitamin D also helps with cell replication, and may play a role in the development of autoimmune conditions. The RDA for vitamin D is 600 IU/day and the Daily Value is 400 IU.

Top 10 Vitamin D Rich Foods

1) SunlightPromotes vitamin D synthesis from cholesterol in the skin.

2) Cod liver oil1 tsp: 440 IU (over 100% DV)

3) Sardines3 ounces: 164 IU (41% DV)

4) Salmon3 ounces: 400 IU (100% DV)

5) Mackerel3 ounces: 400 IU (100% DV)

6) Tuna3 ounces: 228 IU (57% DV) 

7) Raw Milk1 cup: 98 IU (24% DV)

8) Caviar1 oz: 33 IU (8% DV)

9) Eggs1 large: 41 IU (10% DV)

10) Mushrooms1 cup: 2 IU (1% DV)