Swordfish is among the top meat sources of vitamin D. Though milk, yogurt and fortified juices are among the most common sources of vitamin D, cooked meat, depending on what kind you eat, can actually supply more of this essential nutrient. Not all cooked meat contains impressive amounts of the nutrient, but consuming the kinds that do can help you get the vitamin D you need to maintain your good health. Vitamin D Vitamin D plays many supporting roles in your body and enables other nutrients to do their jobs. Your body relies on plenty of vitamin D to absorb enough calcium to keep your bones and teeth healthy. You also need vitamin D so your body is able to repair and regenerate bone, according to the National Institutes of Health. Vitamin D supports your immune system and helps you maintain and produce healthy cells, too. Getting adequate amounts of vitamin D promotes healthy muscles, as well. Adults need 600 international units of vitamin D per day to carry out each of these functions.
Cooked Seafood Cooked seafood is among the top meat source of vitamin D. A 3-ounce portion of cooked swordfish supplies 566 international units of vitamin D, and the same amount of cooked sockeye salmon delivers 447 international units. Canned tuna fish contains 154 international units per 3-ounce serving. Canned sardines supply far less per serving, but they do contribute 46 international units of the vitamin. Crustaceans, such as crab and lobster, don't supply nutritionally significant doses of vitamin D. Cooked Beef, Pork and Poultry You can't rely on beef, pork or poultry to supply impressive amounts of vitamin D. Organ meat is your best bet if you're looking for ways to boost your intake of this essential nutrient. A 3-ounce serving of beef liver supplies 42 international units of vitamin D. The same portion of beef kidney contains 38 international units. Sunlight enables your body to make vitamin D, so it's a good way to boost your levels. Don't go crazy, however, because too much unprotected sun exposure can contribute to an increased risk of skin cancer.
Eating dairy products and enriched foods is another good way to boost your intake. Milk is fortified with vitamin D and provides about one-quarter of your daily needs in each 1-cup serving. Many brands of yogurt are also fortified with the nutrient and can help you reach your daily goals. Speak with your doctor about a vitamin D supplement if you're worried that you don't get enough from your diet alone. /Getty Images Suggest a CorrectionAlthough we can find many foods in the supermarket that have been fortified with a synthetic form of vitamin D, there are only a select number of foods that naturally contain vitamin D. Normally, our body takes in vitamin D in the form of sun-synthesis through the skin. But in our modern times, where many of us spend countless hours indoors, our actual exposure to the sun is limited. This fact may be a principle cause of many ailments, including depression [1]. Personal Disclaimer: I follow an organic vegan diet and try to get a little sunlight every day.
When I need a little extra vitamin D, I consume Shiitake mushrooms or take a vitamin D supplement. I recommend Global Healing Center’s Suntrex D3™. This premium vitamin D supplement is all-natural, vegan-friendly, and GMO-free. However, because I have received so many requests from meat eaters on sources of vitamin D in foods I decided to post the following food sources. I must say though that I do recommend a meatless diet for optimum health. Surprisingly, the dried versions of shiitake mushrooms are high in vitamin D. This may be due to the fact that these mushrooms are great at sucking up sunlight. Shiitake mushrooms are also rich in B vitamins like B1 and B2. Make sure that you find mushrooms that have been dried in the sun, not by artificial means, in order to achieve the benefits of high vitamin D content. A small, 3½ ounce portion of these high omega-3 containing fish will give you 90% of your recommended daily amount. Currently, the FDA recommends that people eat more of these oily fishes to infuse their bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that the human body cannot produce on its own.
A small 3½ ounce portion of cooked salmon will give you 90% of the recommended dietary intake of Vitamin D. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed. Herring are high in vitamin D because they thrive on plankton, which is full of vitamin D. Sardines are one of the best foods sources of vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for vitamin B12, omega-3 fatty acids, protein, and selenium. Catfish are another fish that makes a habit of feeding on minuscule organisms that create vitamin D from sunlight. Eat 3 ounces of tuna daily for 50% of your vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with “good fats” that provide health benefits like better memory and brain function. If you can stomach the strong aroma, this oil is super-rich in vitamin D.
This golden oil, is also rich in omega-3 fatty acids. Incorporating this oil into your diet will help promote healthy and strong bones. Because of its high Vitamin D content, cod liver oil has also been shown to fight osteoporosis in adults, improve brain function, and optimize nervous system function. Eggs are another food that contains vitamin D in small amounts. Eating one egg daily will provide you with approximately 10% of your daily needs. I personally recommend eating free-range eggs from a local farm, if possible. Okay, we know it’s not a food, but daily exposure to sunshine can seriously increase your vitamin D intake. In fact, this vitamin has actually been referred to as the sunshine vitamin. Light hitting the skin from the sun’s rays stimulates the production of this vitamin and hormone. This is great news for those of us that can take a sun-bath daily. But, for those of us in colder, cloudier climates, we can up our intake from the foods we eat. This could explain why Native Inuit people in Alaska ate so much fish!