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Vitamin D Recommended
Daily Allowance (RDA)
Rich Food Sources

Written by Sky Taylor, Diet Bites

Natural Food Sources Containing Vitamin D

The sun, certain species of fish including mackerel, kipper, tuna, sardines, salmon. May be found in free range eggs.

One of the best sources for Vitamin D  is the sun. Many products are fortified with Vitamin D - milk products in particular.

Vitamin D Nutrition, Therapeutic Use, Deficiency Symptoms

Vitamin D Nutrition Benefits for the Body

General - Contributes to healthy bones and teeth; may assist in the treatment of cancer (breast, lung, colon), heart disease and may even combat the flu. 

Therapeutic Uses for Vitamin D: Combatant for stressed bones and teeth.  Immunity booster.

Vitamin D Deficiency Symptoms

Tooth decay, weak and brittle bones, muscular pain, spasms and weakness.

Vitamin D Food List

Food Selection, Preparation Mode

Serving Size

Vitamin D Content Based on IU

Fish, salmon, sockeye, cooked, dry heat

1/2 fillet

815

Fish, swordfish, cooked, dry heat

1 piece

706

Fish, trout, rainbow, farmed, cooked, dry heat

3 oz

645

Fish, salmon, Chinook, smoked

3 oz

583

Fish, swordfish, cooked, dry heat

3 oz

566

Fish, salmon, pink, canned, total can contents

3 oz

465

Fish, salmon, sockeye, cooked, dry heat

3 oz

447

Fish, halibut, Atlantic and Pacific, cooked, dry heat

1/2 fillet

367

Fish, rockfish, Pacific, mixed species, cooked, dry heat

1 fillet

273

Fish, tuna, light, canned in oil, drained solids

3 oz

229

Milk, canned, evaporated, nonfat, with added vitamin A and D

1 cup

202

Fish, halibut, Atlantic and Pacific, cooked, dry heat

3 oz

196

Fish, tuna, light, canned in water, drained solids

3 oz

154

Milk shakes, thick vanilla

11 fl oz

150

Eggnog

1 cup

124

Milk, whole, 3.25% milkfat, with added vitamin D

1 cup

124

Milk shakes, thick chocolate

10.6 fl oz

123

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D

1 cup

117

Milk, nonfat, fluid, with added vitamin A and vitamin D

1 cup

115

Cereals ready-to-eat, GENERAL MILLS, TOTAL Raisin Bran

1 cup

104

Milk, dry, nonfat, instant, with added vitamin A and vitamin D

1/3 cup

101

Vitamin D Offenders

- Light:  When the milk  manufacturers switched from waxed cartons of milk to see through jugs, it was a move in the wrong direction.  Exposed to light, Vitamin D is rapidly lost.

- When exposed to air, Vitamin D is rapidly lost.

- Acids also decrease the potency of Vitamin D.

Vitamin D Daily Recommended Amount μg/d (daily micrograms)

Males & Females:

Birth to 50 years old - 5 micrograms

51 to 70 years old - 10 micrograms

Over 70 years old - 15 micrograms

Pregnancy & Lactation:

All ages - 5 micrograms

Health Warnings & Tips for Vitamin D

- Vitamin D aids in the absorption of Vitamin A, Phosphorus & Calcium

- New recommendations for sun block discourages vigorous application. The individual not only blocks out harmful rays, but they block the absorption of Vitamin D.  

While one form of cancer (skin cancer) may be covered, there are thirty or more cancers that they body will be at risk for if they are a heavy sun block user.

Rule of Thumb: Use your good sense. Apply sunblock when necessary and meet with your doctor so that you both can decide 'when necessary' is for YOU.

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