Foods High In Vitamin D

Here is a list of the foods high in vitamin D. Both fish meat and fish liver oils have the largest quantity per serving. Here you will also fin the amount of vitamin D per serving.

Some foods have limited amounts of D such as beef liver, cheese, and egg yolks.

Types of Vitamin D and the Necessary Co-Factor

Vitamin D3 or cholecalciferol is in fish, fish oils, beef liver, cheese and egg yolks.

Vitamin D2 or ergocalciferol is found in some mushrooms.

Some foods, like milk and ready to eat breakfast cereals and some juices have vitamin D added. This is not as good as the naturally occurring vitamin D.

One of the most important aspect of these foods is the vitamin D and glutathione connection. Yes, vitamin D helps boost glutathione. While usually we get it from the sun, these are also important ways to increase our vitamin D and at the same time, our glutathione.

When improving D3, it is also necessary to increase the K2. They work together. We need between 100 to 300mcg per day of K2 and as a ratio, we need 45mcg of Vitamin K2 for every 1000 IU of Vitamin D3.

Some research found that taking the K2 8-12 hours after the D3 is more effective.

Foods High In Vitamin D

Cod liver oil: 1 Tbsp 1,360 (emulsified cod liver oil tastes better)

Warning Cod Liver Oil may contain unsafe levels of vitamin A. Until regulated, it may be best to use caution. Excess vitamin A can cause the very symptoms you are trying to eliminate.

Fish oil: sardine 332 IU

Catfish: channel, wild, raw 500 IU

Halibut: Greenland, raw 600 IU

Herring: Atlantic, pickled 680 IU

Herring: Atlantic, raw 1628 IU

Mackerel: Atlantic 360 IU

Halibut: Greenland, raw 600 IU

Herring: Atlantic, pickled 680 IU

Sardines: Pacific, canned in tomato sauce, drained with bones 480 IU

Salmon: pink, canned, drained solids with bone 466 IU

Salmon: pink, canned, solids with bone and liquid 624 IU

Salmon: cooked, 3.5 ounces 360 IU

Salmon: sockeye, canned, drained solids with bone 763 IU

Tuna fish: canned in oil, drained 1.75 ounces 250 IU

Mollusks: oyster, eastern, wild, raw 320 IU

Mushrooms: shiitake, dried 1660 IU

1 Egg yolk: 20 IU

Liver: beef, cooked 3.5 ounces 15 IU

Cheese: Swiss, 1 ounce 12IU

The expense of fish can make it a seasonal dietary choice. Eat it as a treat when the sun does not shine. Other dietary considerations like cod liver oil can also be used to supplement your dietary intake.

Making the Best of Foods High In Vitamin D

A contrarian view of the traditional supplement industry recommendations would be to only take for three days on and two off. Or to make it easier, take them Monday and Tuesday, off Wednesday and Thursday and on again Friday. Any combination so that there are a few days off in between.

The rational for this is three fold.

1) This is the basic avoid food allergy regimen.

2) If you cannot afford it, you will not do it. Spacing will make it more affordable.

3) Your body will not take or store more than it needs.

Increase the days when dealing with illness, stress, needing extra mental agility or will face physically stressful situations.

So foods rich in vitamin D are also rich for our health in more ways than we could imagine.

In addition to foods high in vitamin D, there are other ways to boost your intercellular glutathione.

Made in the Sun Vitamin D and more info on how we make it.

Boost Your Glutathione

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