What are some of the best food sources of vitamin D?

The conversation about which foods contain vitamin D can be a bit challenging because the WHFoods list for vitamin D is quite short. Furthermore, one of the best dietary sources of vitamin D (milk) is only vitamin D-rich because of fortification that occurs at the time of processing. (While whole milk from grass-fed cows with plenty of time spent outdoors does contain vitamin D, we have not seen studies documenting predictable levels of vitamin D in non-fortified, grass-fed whole milks.) For all of these reasons, it requires very special effort for people who are reliant on foods alone (versus sun exposure) to reach their daily vitamin D needs.

It can be done, however. It is easiest to do if you like fish. Salmon, for instance, contains more than the Daily Value (DV) in just a single serving. Sardines contain over 40% of the DV, and tuna contains just under 25%.

Pasture-raised eggs are a good source of dietary vitamin D, with about 10% of the DV per egg. The vitamin D is concentrated in the yolk, so you'll need to eat the whole egg to get it. Some mushroom species, including shiitakes, contain as much as 5% of the DV.

The biggest sources of vitamin D in the American diet are not whole natural foods, however, but fortified, processed foods. Virtually all commercial cow's milk sold in the U.S. has been fortified for vitamin D in the amount of 100% DV per quart (meaning that each 8 ounce glass contains a little over one quarter of the DV). At one time, there had been a big problem with these fortification programs including too much or too little vitamin D, but recent surveys confirm they now contain a more predictable level. If you enjoy cow's milk and do well with this food, it can make an outstanding contribution to your vitamin D intake. Our recommended form of cow's milk is grass-fed, and if cows have had ample access to the outdoors and sunlight, their milk may contain vitamin D even if non-fortified. One additional note here: cholecalciferol is the form of vitamin D3 used in milk fortification.

If you regularly include and enjoy processed foods in your meal plan, we would also point out that fortified breakfast cereals and fortified juices can make a contribution to your vitamin D intake, since these foods are often fortified with vitamin D at various levels. However, we do not think that it makes sense to add processed foods to your meal plan if your primary goal is increasing your vitamin D intake. If you are concerned about your vitamin D intake level from whole, natural foods, we recommend that you consult with your healthcare provider and determine whether supplemental vitamin D makes sense, and in what amount.

from The World's Healthiest Foods http://ift.tt/2alAn7O
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