Vitamin D By Mr Allah Dad Khan Former Director General Agriculture Extension Khyber Pakhtun Khwa Province , VP Agriculture University Peshawar
Sources of Vitamin D
A Report By
Mr. Allah Dad Khan
Shiitake and Button Mushrooms
• 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.
• Who doesn't love cheese? Cheese can
single-handedly provide more satisfaction
than any other food and we're thrilled to
give you another reason to enjoy it. Cheese
is one of the top 5 foods high on Vitamin
D. Well, spreading an additional layer of
cheese on that morning slice of toast may
not be such a bad idea after all. Ricotta
cheese provides the maximum amount of
Vitamin D amongst others. (More: 10 best
• Soy milk is a plant-based milk
produced by soaking dry soybeans
and grinding them with water.
While it contains the same amount
of protein as regular cow's milk it
boasts of high Vitamin D, Vitamin
C and iron
• 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
• 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
• Herring are high in vitamin D
because they thrive on plankton,
which is full of vitamin D.
• Sardines are becoming more and more
popular as their wonderful health benefits
become more widely known. Their high
omega-3 fatty acid contents contribute to
bone health, lowering cholesterol, and
reducing inflammation, and their
impressive calcium and Vitamin D
contents keep you feeling young and
• Serving Size (100 grams), 270 IU of
Vitamin D (45% DV), 233 calories.
• All kinds of fish are high on
Vitamin D. Typically oily or fatty
fish contain more Vitamin D than
less oily fish. An example of oily
fish would be a juicy thick fillet of
salmon. Other common options are
trout, mackerel, tuna or eel
• Goat cheese is a great option for people
who have an aversion to cheese and other
dairy products that are made from cow’s
milk. It’s also a tasty food that has many
health benefits. An serving of goat cheese
provides your body with vitamins D, K,
and B, as well as protein. It’s low in
calories, fat, sodium, and cholesterol, so
you can get the benefits without having to
worry about your waistline.
• Serving Size (1 ounce), 6 IU of Vitamin
D (1% DV), 76 calories.
• Sour cream is often associated with
unhealthy snacks and meals, but the sour
cream itself has several nutritional benefits.
Anyone can enjoy it in small amounts along
with a healthy diet and lifestyle overall. It
contains protein, potassium, calcium,
Vitamin A, and Vitamin D, making it a more
healthful food than most people realize.
• Serving Size (1 tablespoon), 2 IU of
Vitamin D (1% DV), 26 calories.
• Swordfish is a delicious food that’s versatile
enough to eat as a main course for dinner or
as a complement to a lunchtime salad. Plus, it
provides plenty of Vitamin D—nearly 100%
of your body’s needs per three-ounce
serving. Eat more swordfish to say young
and healthy; it helps control weight, promote
bone strength, and prevent heart disease.
• Serving Size (3 ounces), 566 IU of
Vitamin D (94% DV), 132 calories.
• Shrimp cocktails are a popular choice at
parties, but who says you can’t enjoy them
on a regular basis at home? Shrimp are a
great source of several vitamins and
minerals. Some of nutrients you’ll gain by
eating more shrimp include protein,
Vitamin B-12, iron, and Vitamin D. These
elements are essential to a strong and
• Serving Size (3 ounces), 2 IU of
Vitamin D (1% DV), 101 calories.
• Butter gets a bad rap for being high in saturated
fat. But it’s important to remember that saturated
fat is still essential to a healthy diet; it helps the
body absorb antioxidants and vitamins. Butter
contains a small amount of Vitamin D, and it will
also help your body absorb and use the Vitamin D
that you get from other sources. As long as you
consume it in moderation, butter can be a
welcome addition to a healthy and balanced diet.
• Serving Size (1 stick), 9 IU of Vitamin D (2%
DV), 102 calories.
• Catfish have a great flavor, but there are
many other reasons to love it. Most of those
reasons involve the myriad health benefits
that come with eating this freshwater fish.
Catfish are low in most of the bad stuff—
calories, bad fat, and mercury—and high in
much of the good stuff—vitamins, protein,
and good fats. They’re also high in Vitamin
D. One fillet provides almost 200% of the
recommended daily value.
• Serving Size (1 fillet, about 159 grams),
795 IU of Vitamin D (133% DV), 178
• If you’re like most people, one mention of caviar
and you start thinking of swanky lounges and
high-class parties. But caviar (fish eggs) can play a
part in anyone’s healthy, balanced diet. Caviar
contains a cocktail of various vitamins, minerals,
and essential fats, all of which make it a great
immune-system booster and quick source of
Vitamin D when your body needs to reach its
quota for the day.
• Serving Size (1 tablespoon), 19 IU of Vitamin
D (3% DV), 13 calories.
• Snapper is a fish that stands out
among other as being a good
source of Vitamin D, placing it in
the top 5 of our countdown. A 100
gram serving of snapper gives you
a full day’s supply of Vitamin D. As
long as you are getting enough
Vitamin A, it’s OK if you go over
on your Vitamin D intake.
• 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.
• The calories and health benefits of sushi
can vary depending on the variety, but in
general, four pieces of sushi may provide
you with 2% of the recommended daily
Vitamin D. All the Vitamin D in sushi
comes from the raw fish used to prepare
it. The rice and seaweed also provide
important health benefits, and these are all
reasons why many people consider sushi
to be a healthy food choice.
• Serving Size (4 pieces), 14 IU of
Vitamin D (2% DV), 130 calories
• Like many grain products, oatmeal is often
fortified with essential Vitamin D. Oatmeal is a
healthy way to start your day, thanks to all the
vitamins and minerals it provides. Adding Vitamin
D to the mix only makes it even better. One
packet of fortified oatmeal provides about one
quarter of the Vitamin D the average person
needs each day, so check the nutrition labels to
make sure you’re getting the most out of your
• Serving Size (1 packet, 44 grams), 154 IU of
Vitamin D (26% DV), 157 calories.
• Vanilla yogurt is a tasty treat that’s filled
with healthy minerals. Some brands are
also fortified with Vitamin D, making it a
fantastic food that helps keep you young
and healthy. Read the nutrition labels on
your favorite brands to see whether or not
you’re getting enough Vitamin D in your
yogurt. A cup of fortified vanilla yogurt
can provide almost 20% of the Vitamin D
that’s needed each day.
• Serving Size (1 cup), 115 IU of Vitamin
D (19% DV), 208 calories.
• You already know the health benefits of milk, but
did you know that chocolate milk is also a healthy
option when enjoyed in moderation? Look for the
kind that’s fortified with Vitamin D. One cup
provides your body with 20% of the Vitamin D it
needs for the day. It also contains protein and
calcium, which are essential for healthy bones and
• Serving Size (1 cup), 122 IU of Vitamin D
(20% DV), 158 calories.
• Next time you’re shopping for your favorite
cereal, check the label to see if it’s fortified
with Vitamin D. Many of the healthiest
cereal choices are, so consider switching if
you haven’t already. Different brands and
types of cereal vary widely, so always check
the labels for nutrition information before
buying. One cup of some fortified cereals
can provide up to 29% of the daily
recommended value of Vitamin D.
• Serving Size (1 cup, about 50 grams), 162
IU of Vitamin D (29% DV), 80 calories.
• Beef liver is rich in a variety of vitamins,
minerals, and nutrients. It’s also low in
calories and fat, compared to other types
of beef. It’s a good source of Vitamin D
when you’re not quite able to reach the
recommended amount for the day. Other
nutritional benefits it provides include
protein, thiamin, and iron.
• Serving Size (100 grams), 49 IU of
Vitamin D (8% DV), 150 calories.
• Many people don’t eat egg yolks because of
their cholesterol. It’s true that egg whites
contain less cholesterol and fewer calories
than the yolk, but egg whites also contains
far fewer nutrients. Essential vitamins and
minerals such as calcium, iron, zinc, and
vitamins A,E, K, and D are all housed
primarily in the egg yolk. The yolk from just
one large egg contains enough Vitamin D to
account for about 6% of the daily
• Serving Size (yolk of 1 large egg), 37 IU
of Vitamin D (6% DV), 54 calories.
• Many soy products such as tofu are
fortified with both calcium and
Vitamin D, so be sure to check the
labels when you’re at the grocery store.
Fortified tofu can provide your body
with as much as 39% of the daily
recommended value of Vitamin D per
100 gram serving. It is also a high
• Serving Size (100 grams), 157 IU of
Vitamin D (39% DV), 88 calories.
Cod Liver Oil
• 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.
• Surprised to see milk barely make it
onto our list? For years milk ads told
us how good milk is because of the
Vitamin D and calcium it contains, but
there are no less than 10 foods that
have more Vitamin D them, ounce for
ounce than milk. Still it can be a
helpful way to reach your total Vitamin
D needed for the day.
• A cold glass of orange juice is a healthy
way to start your day. Fresh-squeezed is
usually ideal, but you might want to think
twice if you’re concerned about getting
enough Vitamin D to keep you feeling
young, strong, and healthy. Many brands
of orange juice are fortified with Vitamin
D, because it isn’t naturally present in
fruits and vegetables such as oranges.
• Serving Size (1 cup), 100 IU of Vitamin
D (17% DV), 120 calories.
• 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!