The best sources of Vitamin D foods

This vitamin is quite unique in that the body produces it naturally from sun exposure.

So, a little education is in order for all of us to know what the best foods high in vitamin D are.

So what foods have vitamin D?

I guess I really shouldn’t say “rich” in vitamin D and here’s why.

Many foods are deprived of the natural vitamins they once had as a result of modern agriculture and farming techniques. So in order for companies to sell them on the premise of “being good for your health”, they fortify them with synthetically produced vitamins.

It’s very likely that if you depend on fortified foods for your healthy dose of vitamins and minerals, you will be prone to disease.

Vitamin D foods from natural sources

• Fatty fish species such as Catfish 3 oz. = 425 IU’s, Salmon 3.5 oz. = 360 IU’s, Mackerel 3.5 oz. = 345 IU’s, Sardines, canned in oil,drained, 1.75 oz. = 250 IU’s, Tuna, canned in oil, 3. 5 oz. = 235 IU’s, Eel, cooked, 3.5 oz. = 200 IU’s

• A whole egg = about 20 IU’s

• Beef liver, cooked, 3.5 oz. = 15 IU’s

• Fish liver oils, like Cod liver oil 1 tablespoon = 1360 IU’s

• Mushrooms (Shiitake is the best), the only vegan vitamin D outside of UV light or sunshine. If they are dried without sunshine 100g provides14 IU’s. If they are sunlight dried, then 100g supplies 500 IU’s.

Nutritional content of vitamin D is not required to be listed on the label on products in the US unless the product has been fortified with this nutrient.

As much as possible you should choose wild caught fish over farm raised and avoid fish imported from Asian countries, especially China.

Choose eggs from free range raised chickens and as much as possible choose organic mushrooms and vegetables.

There’s still no guarantee you will be getting all the nutrients that should be in these foods, but hopefully you will be avoiding the harmful toxins and chemicals.

If you don't eat enough vitamin D foods, then supplement!

Supplements can be cheap or expensive.

What you really should be looking for is that they come from a whole food source. I’ve used the cheap ones when that’s what my budget calls for. I figure some is better than none. When I can afford it I always look for the best quality.

One that I use is Dr. Mercola’s MultiVitamin Plus (minerals).

A daily dosage supplies me with 5000 IU’s of vitamin D3 along with lots of other vitamins and minerals derived from whole foods. That's way more than the amount of vitamin D foods consumed by most people daily.

Another Vitamin D3 supplement I use is Dr. Barefoot's Vitamin D3.

About 10 years ago someone told me about his Coral Calcium. I had gotten off track with my health as a result of eating in a lot of restaurants.

It sure tasted good, but there's not much "healthy" about most of it. Talk about vitamin D foods, I don't think I was getting too many vitamins in any of the foods during that time.

Having had chemo, everlasting radiation and forever problems related to my surgery, this was not a good choice for me. There were the headaches, rashes, the beginning of arthritis and numerous other things.

I listened to this person as he told me how the cesium and other minerals in the coral calcium has an alkalizing effect on my body fluids.

Alkalizing our body fluids to give us optimum health wasn't news to me, as I had learned it over 20 years ago by using macrobiotics to accomplish the same thing.

So I gave it a try.

It didn't take very long for the headaches to disappear, then the arthritis and I noticed a change in my attitude and mood. I went from a lingering daily depression to feeling much better about life; ...you know ...I had a little bounce in my step now.

I still take Dr. Barefoot's Coral Calcium (3 tablets a day) today and I also use his Vitamin D3.(3 tablets a day, sometimes less)

I alternatate his products with Dr. Mercola's MultiVitamin Plus. (8 tablets a day)

Don't let me forget to tell you that I started eating better also!


Our daily intake from combined vitamin D sources as recommended by the Institute of Medicine on November 30, 2010 is:

Remember, this is the Institute of Medicine and they show lower amounts than what most holistic doctors would tell you. I like 5000 IU's a day, but if you're getting the supply recommended below, you're doing above average, ...pretty good!

• 0-6 months of age: 1000 IU

• 6-12 months of age: 1500 IU

• 1-3 years of age: 2500 IU

• 4-8 years of age: 3000 IU

• 9- 71+ years of age: 4000 IU

• Pregnant/lactating: 4000 IU

Use the sun as a source when you can, but NEVER, NEVER over do it.

Eat vitamin D foods and include supplements. There are never any guarantees but you do stand a chance of living a longer and better quality life when you take control of your own health.