What foods contain Vitamin D? Since vitamin D helps the body to make glutathione, eating foods high in natural vitamin D may seem like a good idea. This is not to consider those foods that have vitamin D2 added. D2 is not as effective as natural D3 that exists in foods.
Before the list...First, consider some important information on vitamin D foods.
Calcium and vitamin D are essential aspects of prevention of osteoporosis. Sun light alone is not enough due to numerous factors like age, latitude, pollution, cloudy days, and use of sunscreen.
Recently, studies have indicated that supplementation of vitamin D3 may not help as evidenced by continuing increases in numbers of heart disease.
In Curr Osteoporos Rep. 2009 Dec;7(4):111-7. Osteoporosis Prevention and Nutrition some interesting facts were reviewed.
The study referred to the inconsistencies of studies looking at calcium and vitamin D3 supplementation. The study, mentioned as other studies, that reliance on supplementation may be inadequate.
This ineffectiveness may be due to our bodies need for vitamin K2. There are two kinds of K, one called K1 found in plants and one vitamin K2 also called menaquinone which is found in animal foods and fermented foods.
Vitamin K2 can be further divided into subtypes, the most important ones are MK-4 and MK-7. Most of the doctors who we follow recommend the MK-7.
How Much K2 (MK-7)? Most doctors recommend about 100 mcg to however much D3 you will be taking. So, if you are taking 1000 every third day or 10,000 for a few days straight, they recommend one of the K2 for however many D3 you may be taking.
Also, as of 2016, studies show that calcium supplements as well as milk may increase the risk of fractures and even may pose threats to heart health. The best form of calcium is from food sources.
It also pointed to the importance of several additional nutrients and phytochemical properties of foods. Fruits and vegetables all offer protective factors for bone health. The important aspect of getting the nutrients of foods is what the study said next.
Several nutrients, including magnesium, potassium, vitamin C, vitamin K, several B vitamins, and carotenoids, have been shown to be more important than previously realized. Rather than having a negative effect on bone, protein intake appears to benefit bone status, particularly in older adults.
So, when asking about vitamin D, it is the big picture that is important. Foods often have the various nutrients in a balance. Eat one food and you get all the nutrients that are needed to work with it.
So what do studies say about foods and getting the vitamin D and other nutrients?
J Agric Food Chem. 2008 May 14;56(9):2996-3005. Epub 2008 Apr 3. in an article on vitamin D2, ergocalciferol found that on the basis of anticancer activity it produces, it may be feasible to develop chemopreventive agents from edible mushrooms or hops.
Cod Liver Oil (this may contain unsafe levels of vitamin A
Fish oil from sardines
Wild channel catfish
Pickled Atlantic herring
Raw Atlantic Herring
Raw Greenland halibut
Pacific sardines with bones in tomato sauce
Pink salmon with bone
Sockeye salmon with bone
Tuna fish in oil
Eastern wild raw oysters
Shiitake dried mushrooms
The second study also reminded that care needs to be taken with foods that have a negative effects on the bones. Listed were cola beverages.
Interestingly, moderate intake of alcohol had a positive effect on the bones, and especially with older women.
Sunshine on our skin and the balanced diet including fruits and vegetables, dairy along with other protein foods makes for the optimal food source of vitamin D to meet our needs.
There is more on what foods contain vitamin D?
Foods High in Vitamin D How much vitamin D is in each food?
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