MyFoodData provides nutrition data tools and articles to help you organize and understand the foods you eat. Read more Nutrition Facts for Cooked Sockeye Salmon. Nutrition Facts for Whole Milk. Nutrition Facts for Soy Milk. Yogurt is also high in calcium. Nutrition Facts for Hard Boiled Eggs.
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Lancet ; : — 8. Oxford University Press is a department of the University of Oxford. Unfortunately, canned tuna contains methylmercury , a toxin found in many types of fish. If it builds up in your body, it can cause serious health problems However, some types of fish pose less risk than others. Canned tuna contains IU of vitamin D per serving. Choose light tuna and eat 6 ounces grams or less per week to prevent methylmercury buildup. Whole eggs are another good source, as well as a wonderfully nutritious food.
While most of the protein in an egg is found in the white, the fat, vitamins, and minerals are found mostly in the yolk. Vitamin D levels in egg yolk depend on sun exposure and the vitamin D content of chicken feed.
When given the same feed, pasture-raised chickens that roam outside in the sunlight produce eggs with levels 3—4 times higher Additionally, eggs from chickens given vitamin-D-enriched feed may have up to 6, IU of vitamin D per yolk. Choosing eggs either from chickens raised outside or marketed as high in vitamin D can be a great way to meet your daily requirements.
Eggs from commercially raised hens contain only about 37 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin-D-enriched feed contain much higher levels. Excluding fortified foods, mushrooms are the only good plant source of vitamin D. Like humans, mushrooms can synthesize this vitamin when exposed to UV light Though vitamin D2 helps raise blood levels of vitamin D, it may not be as effective as vitamin D3 28 , Nonetheless, wild mushrooms are excellent sources of vitamin D2.
In fact, some varieties pack up to 2, IU per 3. On the other hand, commercially grown mushrooms are often grown in the dark and contain very little D2.
However, certain brands are treated with ultraviolet UV light. These mushrooms can provide — IU of vitamin D2 per 3. Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D. Because vitamin D is found almost exclusively in animal products, vegetarians and vegans are at a particularly high risk of not getting enough For this reason, some countries fortify orange juice with vitamin D and other nutrients, such as calcium Certain cereals and instant oatmeal are also fortified with vitamin D.
Though fortified cereals and oatmeal provide less vitamin D than many natural sources, they can still be a good way to boost your intake. These contain IU per serving. Vitamin D is necessary for the absorption of calcium, which plays a key role in maintaining bone strength and skeletal integrity Getting enough of both vitamin D and calcium is crucial to maintaining bone health and protecting against disorders like osteoporosis, a condition that is characterized by weak, brittle bones Children and adults aged 1—70 need approximately IU of vitamin D per day, and it can come from a combination of food sources and sunlight.
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