Those of us who live in rainy areas like the Pacific North West and the West Coast of Canada do not get nearly as much Vitamin D as we need. I follow Dr. Andrew Weil’s recommendation of 2000 IUs of Vitamin D daily. You will note that this is much higher than the 600 IUs recommended by the mainstream. If you are out in the sun for 20-30 minutes without sunscreen in the spring and summer (no burning), you will have met your quota but on those rainy winter days when the sun is low, you will not be getting enough. A few months ago, after I sent out a newsletter about the benefits of taking the Ageless Essentials supplements with Vitamin D, CoQ10 and Resveratrol, I had a reader inquire as to where she could get Vitamin D in her foods that would give her the daily recommended amounts. This post is for her.
The table below was taken from the Office of Dietary Supplements Website You will see that you will have to eat a lot of the listed foods daily to get your required intake and as such a supplement is recommended. Besides, the cons outweigh the pros when it comes to eating liver, as it is the body’s filter and you will be ingesting all the chemicals and toxins that this liver has filtered. The Environmental Protection Agency recommends that people don’t eat tuna more than every 3-12 days based on their weight and type of tuna. It is important to take into account the ways of getting Vitamin D 3 from your diet and weigh the risks vs. the benefits. I strongly suggest taking a supplement and remember that not all supplements are equal, so it is important to do your research. To order Ageless Actives click here.
Adequate amounts of Vitamin D may protect against a number of diseases such as osteoporosis, heart disease, breast, prostate, lung and colon cancer to mention just a few.
|Food||IUs per serving*|
|Cod liver oil, 1 tablespoon||1,360|
|Ageless Actives 2 softgels||1000|
|Mackerel, cooked, 3 ounces||388|
|Tuna fish, canned in water, drained, 3 ounces||154|
|Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup||115-124|
|Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies)||100|
|Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV)||80|
|Margarine, fortified, 1 tablespoon||60|
|Liver, beef, cooked, 3.5 ounces||49|
|Sardines, canned in oil, drained, 2 sardines||46|
|Egg, 1 large (vitamin D is found in yolk)||41|
|Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV)||40|
|Sockeye Salmon cooked 3 oz||447|