Foods high in vitamin d
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Foods High in Vitamin D
Vitamin D is essential for bone health and overall well-being. While sunlight is a primary source, certain foods can also provide significant amounts of this vital nutrient. This article explores various foods high in vitamin D, including natural sources and fortified options.
Natural Sources of Vitamin D
Fish and Seafood
Fish, particularly fatty fish, are among the best natural sources of vitamin D. Fish liver oils, such as cod liver oil, are especially rich in vitamin D. Other fish like salmon, mackerel, and sardines also contain high levels of vitamin D3 (cholecalciferol) 7.
Egg Yolks and Offal
Egg yolks and offal (organ meats) are other notable sources of vitamin D. The vitamin D content in egg yolks can vary depending on the diet of the hens, but they generally provide a moderate amount of vitamin D3. Offal, such as liver, is also rich in vitamin D, making it a valuable addition to the diet for those looking to increase their intake 7.
Cocoa and Chocolate
Interestingly, cocoa and chocolate products can be sources of vitamin D2 (ergocalciferol). Cocoa beans, when sun-dried, convert ergosterol to vitamin D2. Dark chocolate, in particular, has been found to contain higher levels of vitamin D2 compared to milk and white chocolate 1.
Fortified Foods
Dairy Products
Dairy products, such as milk, cheese, and yogurt, are often fortified with vitamin D. Fortified yogurt has been shown to significantly increase serum 25-hydroxyvitamin D levels and reduce markers of bone resorption in elderly women 24. Similarly, fortified cheese and milk can contribute to improved vitamin D status and bone health 48.
Staple Foods
Staple foods like bread and cereals are also commonly fortified with vitamin D. Systematic reviews have shown that fortifying staple foods can significantly increase serum 25-hydroxyvitamin D concentrations and reduce the prevalence of vitamin D deficiency in the general population 39.
Biofortified Foods
Biofortification, which involves enhancing the nutrient content of food through agricultural practices, is another promising approach. Foods such as meat, eggs, and mushrooms can be biofortified with vitamin D through feed modification and UV exposure. This method has been shown to effectively increase the vitamin D content of these foods and improve vitamin D status in humans 10.
Supplements
While not a food, vitamin D supplements are an important source, especially for individuals who may not get enough from diet and sunlight. Supplements can help maintain optimal vitamin D levels and are particularly useful for vulnerable groups such as the elderly and those with limited sun exposure 56.
Conclusion
Incorporating a variety of natural and fortified foods into your diet can help ensure adequate vitamin D intake. Fish, egg yolks, offal, cocoa, and fortified dairy and staple foods are excellent sources. Additionally, biofortified foods and supplements can play a crucial role in maintaining optimal vitamin D levels, supporting bone health, and preventing deficiency.
Sources and full results
Most relevant research papers on this topic
Consumption of yogurts fortified in vitamin D and calcium reduces serum parathyroid hormone and markers of bone resorption: a double-blind randomized controlled trial in institutionalized elderly women.
Fortified yogurts with vitamin D3 and calcium significantly reduce serum parathyroid hormone and bone resorption markers in institutionalized elderly women at high risk for osteoporotic fractures.
RCT
Rigorous Journal
Highly CitedFortification of Staple Foods for Household Use with Vitamin D: An Overview of Systematic Reviews
Vitamin D fortification of staple foods reduces vitamin D deficiency and may improve serum 25(OH)D levels, bone turnover, and lipid metabolism, but has limited impact on anthropometric parameters.
Systematic ReviewRole of food fortification with vitamin D and calcium in the bone remodeling process in postmenopausal women: a systematic review of randomized controlled trials.
Food fortification with vitamin D and calcium improves bone resorption in postmenopausal women, but not bone formation.
Systematic ReviewVitamin D in foods and as supplements.
Current dietary intake recommendations for vitamin D should be increased to at least 10 microg per day for all age groups when solar UVB radiation is scarce, with fortification of common products being a better option than supplements.
Highly CitedSafety of Vitamin D Food Fortification and Supplementation: Evidence from Randomized Controlled Trials and Observational Studies
High vitamin D levels are rare and associated with no adverse effects in randomized controlled trials and observational studies.
Meta-AnalysisRigorous JournalNatural vitamin D content in animal products.
Fish liver, offal, and egg yolks are the highest sources of vitamin D-3, while muscle meat and milk are generally low, with butter being exception.
Highly CitedDietary vitamin D dose-response in healthy children 2 to 8 y of age: a 12-wk randomized controlled trial using fortified foods.
Increasing vitamin D intakes in young children through fortification of alternative dairy products leads to significantly higher serum concentrations and a greater proportion with serum 25(OH)D 50 nmol/L during minimal ultraviolet B radiation exposure.
RCT
Very Rigorous JournalEfficacy of vitamin D fortified foods on bone mineral density and serum bone biomarkers: A systematic review and meta-analysis of interventional studies
Vitamin D fortified foods may increase serum 25(OH)D and bone mineral density, while decreasing serum PTH levels, but have no beneficial effect on bone turnover markers.
Meta-AnalysisThe future is bright: Biofortification of common foods can improve vitamin D status
Biofortification of common foods, using feed modification and UV radiation, can effectively increase vitamin D content and improve vitamin D status, with vitamin D3-enriched animal-based foods showing the greatest effect in maintaining or elevating 25(OH)D concentrations.
Literature Review