7 Healthy Foods That Are High in Vitamin D
However, up to 50% of the world's population may not get enough sun, and 40% of U.S. residents are deficient in vitamin D.
This is partly because people spend more time indoors, wear sunblock outside, and eat a Western diet low in good sources of this vitamin.
If you don't get enough sunlight, your intake should likely be closer to 1,000 IU (25 mcg) per day.
Here are 7 healthy foods that are high in vitamin D.
Salmon is a popular fatty fish and great source of vitamin D.
Whether the salmon is wild or farmed can make a big difference.
On average, wild-caught salmon packs 988 IU of vitamin D per 3.5-ounce (100-gram) serving, or 124% of the DV. Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving.
However, farmed salmon contains only 25% of that amount. Still, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the DV.
Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. That's 124% and 32% of the DV, respectively.
2. Herring and Sardines
Herring is a fish eaten around the world. It can be served raw, canned, smoked, or pickled.
This small fish is also one of the best sources of vitamin D.
If fresh fish isn't your thing, pickled herring is also a good source of vitamin D, providing 112 IU per 3.5-ounce (100-gram) serving, or 14% of the DV.
However, pickled herring also contains a high amount of sodium, which some people consume too much of.
Canned sardines are a good source of vitamin D as well — one can (3.8 ounces) contains 177 IU, or 22% of the DV.
Other types of fatty fish are also good vitamin D sources. Halibut and mackerel provide 384 IU and 360 IU per half a fillet, respectively.
Herring contains 216 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring, sardines, and other fatty fish, such as halibut and mackerel, are also good sources.
3. Cod Liver Oil
Cod liver oil is a popular supplement. If you don't like fish, taking cod liver oil can be key to obtaining certain nutrients that are unavailable in other sources.
It's an excellent source of vitamin D — at about 448 IU per teaspoon (4.9 ml), it clocks in at a massive 56% of the DV. It has been used for many years to prevent and treat deficiency in children.
Cod liver oil is likewise a fantastic source of vitamin A, with 150% of the DV in just one teaspoon (4.9 ml). However, vitamin A can be toxic in high amounts.
Therefore, be cautious with cod liver oil, making sure to not take too much.
In addition, cod liver oil is high in omega-3 fatty acids, which many people are deficient in.
Cod liver oil contains 448 IU of vitamin D per teaspoon (4.9 ml), or 56% of the DV. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.
4. Canned Tuna
Many people enjoy canned tuna because of its flavor and easy storage methods.
It's also usually cheaper than buying fresh fish.
Canned light tuna packs up to 268 IU of vitamin D in a 3.5-ounce (100-gram) serving, which is 34% of the DV.
It's also a good source of niacin and vitamin K.
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. For instance, light tuna is typically a better choice than white tuna — it's considered safe to eat up to 6 ounces (170 grams) per week.
Canned tuna contains 268 IU of vitamin D per serving. Choose light tuna and eat 6 ounces (170 grams) or less per week to prevent methylmercury buildup.
5. Egg Yolks
People who don't eat fish should know that seafood is not the only source of vitamin D. 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.
One typical egg yolk contains 37 IU of vitamin D, or 5% of the DV.
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 6,000 IU of vitamin D per yolk. That's a whopping 7 times the DV.
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.
However, mushrooms produce vitamin D2, whereas animals produce vitamin D3.
Though vitamin D2 helps raise blood levels of vitamin D, it may not be as effective as vitamin D3.
Nonetheless, wild mushrooms are excellent sources of vitamin D2. In fact, some varieties pack up to 2,300 IU per 3.5-ounce (100-gram) serving — nearly three times the DV.
On the other hand, commercially grown mushrooms are often grown in the dark and contain very little D2.
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.
7. Fortified Foods
Natural sources of vitamin D are limited, especially if you're vegetarian or don't like fish.
Fortunately, some food products that don't naturally contain vitamin D are fortified with this nutrient.
Cow's milk, the most commonly consumed type of milk, is naturally a good source of many nutrients, including calcium, phosphorous, and riboflavin.
In several countries, cow's milk is fortified with vitamin D. It usually contains about 115–130 IU per cup (237 ml), or about 15–22% of the DV.
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, plant-based milk substitutes like soy milk are often fortified with this nutrient and other vitamins and minerals usually found in cow's milk.
One cup (237 ml) typically contains 107–117 IU of vitamin D, or 13–15% of the DV.
Around 75% of people worldwide are lactose intolerant, and another 2–3% have a milk allergy.
For this reason, some countries fortify orange juice with vitamin D and other nutrients, such as calcium.
Cereal and Oatmeal
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.
Foods such as cow's milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D. These contain 54–136 IU per serving.
Vitamin D and Calcium
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 600 IU of vitamin D per day, and it can come from a combination of food sources and sunlight. Meanwhile, adults over 70 should aim for at least 800 IU (20 mcg) of vitamin D per day.
The daily value (DV), a rating system used on the labels of packaged food, is 800 IU per day.
Calcium needs also vary by age. Children aged 1–8 require about 2,500 mg of calcium daily, and those ages 9–18 need approximately 3,000 mg daily.
Your body needs vitamin D to absorb calcium. This makes getting enough of both vitamin D and calcium crucial to maintaining bone health and preventing osteoporosis.
The Bottom Line
Spending time in the sun is a good way to get your daily dose of vitamin D. However, sufficient sun exposure is difficult for many people to achieve.
Getting enough from your diet alone may be difficult, but not impossible.
The foods listed in this article are some of the top sources of vitamin D available.
Eating plenty of these vitamin-D-rich foods is a great way to make sure you get enough of this important nutrient.
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EcoWatch Daily Newsletter
By Jeff Masters, Ph.D.
Tropical Storm Josephine Also No Threat to Land<p>Meanwhile, the season's record-earliest tenth named storm, Tropical Storm Josephine, was also struggling with high wind shear as it traced out a path over the open ocean.</p><p>At 5 a.m. EDT Saturday, Josephine was located about 310 miles east of the northern Leeward Islands, moving west-northwest at 15 mph with top sustained winds at 45 mph. Josephine is expected to bring one to three inches of rain over portions of the northern Leeward Islands, the Virgin Islands, and Puerto Rico over the weekend. Josephine will encounter steadily rising wind shear through Monday, peaking at a very high 30 – 35 knots. This high shear is likely to destroy Josephine's circulation by Monday, before the storm can affect any other land areas.</p><p><em>Reposted with permission from <a href="https://yaleclimateconnections.org/2020/08/tropical-storm-kyle-forms-unlikely-to-affect-land/" target="_blank">Yale Climate Connections</a>. </em><em></em></p>
By Ute Eberle
In May 2017, shells started washing up along the Ligurian coast in Italy. They were small and purple and belonged to a snail called Janthina pallida that is rarely seen on land. But the snails kept coming — so many that entire stretches of the beach turned pastel.
The Ligurian coast has been swept by snails turning its color pastel.
A World Between Worlds<p>The neuston comprises a multitude of weird and wonderful creatures. </p><p>Many, like the Portuguese man-of-war, which paralyzes its prey with venomous tentacles up to 30 meters long, are colored an electric shade of blue, possibly to protect themselves against the sun's UV rays, or as camouflages against predators.</p><p>There are also by-the-wind sailors, flattish creatures that raise chitin shields from the water like sails; slugs known as sea dragons that cling to the water's surface from below with webbed appendages; barnacles that build bubble rafts as big as dinner plates; and the world's only marine insects, a relation of the pond skater.</p><p>They live "between the worlds" of the sea and sky, as Federico Betti, a marine biologist at the University of Genoa, puts it. From below, predators lurk. From above, the sun burns. Winds and waves toss them about. Depending on the weather, their environment may be warm or cool, salty or less so.</p>
Sea snails can make up the neuston.
Velella velella jellyfish living on the surface of the ocean.<p>But now, they face another — manmade — threat from nets designed to catch trash. A project called <a href="https://theoceancleanup.com/" target="_blank">The Ocean Cleanup</a>, run by Dutch inventor Boyan Slat, has raised millions of dollars in donations and sponsorship to deploy long barriers with nets that will drift across the ocean in open loops to sweep up floating garbage. </p>
Collecting With the Current<p>"Plastic could outweigh fish in the oceans by 2050. To us, that future is unacceptable," <a href="https://www.dw.com/en/green-entrepreneur-sets-sights-on-great-pacific-garbage-patch/a-38855785" target="_blank">The Ocean Cleanup</a> declares on its website.</p><p>But Rebecca Helm, a marine biologist at the University of North Carolina, and one of the few scientists to study this ecosystem, fears that The Ocean Cleanup's proposal to remove 90% of the plastic trash from the water could also virtually wipe out the neuston.</p><p>One focus of Helm's studies is where these organisms congregate. "There are places that are very, very concentrated and areas of little concentration, and we're trying to figure out why," says Helm.</p><p>One factor is that the neuston floats with ocean currents, and Helm worries that it might collect in the exact same spots as marine plastic pollution. "Our initial data show that regions with high concentrations of plastic are also regions with high concentrations of life."</p>
Waste collection in the Pacific Ocean heralded by The Ocean Cleanup.<p>The Ocean Cleanup says Helm's concerns are based on "misguided assumptions."</p><p>"It's true that neustonic organisms will be trapped in the barriers," says Gerhard Herndl, professor of Aquatic Biology at the University of Vienna and one of project's scientific advisors. "But these organisms have dangerous lives. They're adapted to high losses because they get washed ashore in storms and they have high reproductive rates. If they didn't, they'd already be extinct."</p><p>Helm says they just don't know how quickly these creatures reproduce, and in any case recovering from passing storm is very different from surviving The Ocean Clean Up's systems which could be in place for years.</p>
Communication Breakdown<p>The Ocean Cleanup invited Helm to a symposium on the topic in December, where both sides presented their points of views and didn't seem to find much common ground. Since then, direct communication between them has stopped, says Helm. "They're not interested in talking to me anymore."</p><p>Both sides agree that much is still unknown about the neuston. But one thing that has been established is that most of the oceans' fish spend part of their lifecycle in the neuston. "More than 90% of marine fish species produce floating eggs that persist on the surface until hatching," Betti says.</p><p>The Ocean Cleanup has undertaken one of the few studies into this ecosystem, collecting data on the neuston on the relative abundance of neuston and floating plastic debris in the eastern North Pacific Ocean during a 2019 expedition to the Pacific Garbage Patch, an area where plastic pollution has accumulated on a vast scale. But it is not yet sharing what it has found. The information was being prepared for publication in an as of yet unspecified journal, probably some time next year, an Ocean Cleanup spokesperson said. </p>
Inshore Solution?<p>Helm believes the best way to tackle the marine plastic problem would be to position the barriers closer to land — across river mouths and bays — to catch garbage before it reaches the sea.</p><p>"Stopping the flow of plastic into the ocean is the most cost-effective — and literally effective — way to ensure that it's not entering our environment," she says. </p><p>As for the plastic already floating in open waters, she does not believe it is worth sacrificing parts of neuston and wants to see more research first. </p><p>The Ocean Cleanup has made barriers across rivers a part of its mission. But it is also going ahead with its original vision of pulling trash from the open water. In late 2018, the project deployed a 600-meter, u-shaped prototype net into the <a href="https://www.dw.com/en/environment-conservation-plastic-oceans/a-54436603" target="_blank">Great Pacific Garbage Patch</a>. </p><p>The system ran into difficulties, failing to retain plastic as hoped, and needing to be brought shore for repairs and a design upgrade, after which Ocean Cleanup says it gathered haul of plastic that it will recycle and resell to help fund future operations.</p><p>Over the next two years, the project hopes to deploy up to 60 such barriers to collect drifting flotsam. Helm isn't the only one concerned about these plans.</p><p><span></span>"We should think twice about every action we take in the sea," Betti says. "In nature, nothing is as easy as we think, and often, we've done a lot of damage while trying to do a good thing."</p><p><em>Reposted with permission from <a href="https://www.dw.com/en/environment-conservation-plastic-oceans/a-54436603" target="_blank">Deutsche Welle</a>.<a href="https://www.ecowatch.com/r/entryeditor/2646992655#/" target="_self"></a></em><em></em></p>
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