Vitamin D – Make it happen!
Now that the weather is warm, there couldn’t be a better time to maximize your body’s vitamin D production without creating other negative issues in the process. This question was raised at a recent “Women Thriving with MS”© event in Los Angeles. “How do I get sun exposure safely and without causing my symptoms to worsen in the heat?”
Living in L.A. where the heat can reach 100o+ frequently, this is a legitimate question. Nobody should be exposed to intense sunlight without some form of protection. No sense helping treat your MS only to develop skin cancer.
The answer lies in working closely with your healthcare provider team (including a nutritionist) to develop a dietary plan through healthy eating and possible supplements to achieve YOUR ideal vitamin D level. The myth that the only way to get vitamin D is to expose yourself to ultra-violet light B is simply false. Nature provides many healthy ways to ingest vitamin D.
HealthAliciousNess.com has compiled a good list of the top 10 dietary sources for vitamin D.
Vitamin D is oil soluble, which means you need to eat fat to absorb it. Natural foods high in vitamin D include fish oils, fatty fish, mushrooms, beef liver, cheese, and egg yolks. Also, vitamin D is widely added to many foods such as milk and orange juice, and can also simply be consumed as a supplement. Below is a list of high vitamin D foods: (Source: http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php)
#1: Cod Liver Oil
|Vitamin D 100g||Per tablespoon (14g)||Per teaspoon (5g)|
|10,000IU (1667% DV)||1,400IU (233% DV)||500IU (83% DV)|
A tablespoon of cod liver oil also provides: 280% DV for Vitamin A and 2894 mg Omega-3 fats. Click to see complete nutrition facts.
#2: Oily Fish (Trout, cooked)
|Vitamin D 100g||Per fillet (71g)||Per 3oz (85g)|
|759IU (127% DV)||539IU (90% DV)||645IU (108% DV)|
Other Oily Fish High in Vitamin D (%DV per 3oz, cooked):Smoked Salmon (97%), Swordfish (94%), Canned Trout (86%), Salmon (75%), Smoked White Fish (73%), Mackerel (65%), Canned Mackerel (43%), Tuna Canned in Oil (38%), Halibut (33%), Herring (30%), Sardine (27%), Rockfish (26%), Tilapia (21%), Sole & Flounder (20%), and Tuna Steak (12%). Click to see complete nutrition facts.
#3: Mushrooms (Portabello)
|Vitamin D 100g||Per cup, diced (86g)||Per mushroom (84g)|
|446IU (74% DV)||384IU (64% DV)||375IU (63% DV)|
Other Mushrooms High in Vitamin D (%DV per cup): Maitake (131%), Morel (23%), Chanterelle (19%), Oyster (4%) and White (1%).Mushrooms exposed to sunlight when growing, or before eating, provide more vitamin D. Click to see complete nutrition facts.
#4: Fortified Cereals (Whole Grain Total)
|Vitamin D 100g||Per serving (30g)||Per ounce (28g)|
|333IU (56% DV)||100IU (17% DV)||93IU (16% DV)|
Other Fortified Cereals High in Vitamin D (%DV per serving): Total Raisin Bran (17%), Kellogg’s Raisin Bran (15%), Kellogg’s Rice Krispies (14%), Kellogg’s Frosted Flakes & Kellogg’s All Bran (9%), Lucky Charms, Cheerios, Kellogg’s All-Bran Complete Wheat Flakes & Special K (7%). Click to see complete nutrition facts.
#5: Tofu (Firm, Lite)
|Vitamin D 100g||Per 1/5 package (79g)||Per 3oz (85g)|
|157IU (26% DV)||124IU (21% DV)||132IU (21% DV)|
Other Tofu and Soy Foods High in Vitamin D (%DV per 3oz): Lite Silken Tofu (21%), Sprouted Tofu, Extra Firm Tofu & Firm Tofu (14%), and Soy Yogurt (3%). Click to see complete nutrition facts.
|Vitamin D 100g||Per ounce (28g)||Per tablespoon (16g)|
|117IU (20% DV)||33IU (6% DV)||19IU (3% DV)|
An ounce of Caviar contains: Just 74 calories and 1g of saturated fat. Click to see complete nutrition facts.
#7: Dairy Products (Queso Fresco)
|Vitamin D 100g||Per cup (122g)||Per 1/2 cup (61g)|
|110IU (18% DV)||134IU (22% DV)||67IU (11% DV)|
Other Dairy Products High in Vitamin D (%DV per cup):Butter (23%), Buttermilk, Fortified Low Fat Fruit Yogurt, Fortified Milk & Fortified Goat’s Milk (21%), Fortified Semi-Skimmed Milk (20%), Fortified Skimmed Milk (19%). Click to see complete nutrition facts.
#8: Pork (Extra Lean Ham)
|Vitamin D 100g||Per ounce (28g)||Per 3oz (85g)|
|93IU (16% DV)||26IU (4% DV)||78IU (12% DV)|
Other Pork Products High in Vitamin D (%DV per 3oz, cooked): Spare Ribs (15%), Turkey & Pork Sausage (12%), Pork Shoulder (9%), and Pork Loin (8%). Click to see complete nutrition facts.
#9: Eggs (Hard Boiled)
|Vitamin D 100g||Per cup, chopped (136g)||Per egg (50g)|
|87IU (15% DV)||118IU (20% DV)||44IU (7% DV)|
Other Eggs High in Vitamin D (%DV per egg): Raw, Scrambled, Poached and Omelet (7%), Duck Egg (8%), and Goose Egg (16%).Click to see complete nutrition facts.
#10: Dairy Alternatives (Plain Soy Yogurt)
|Vitamin D 100g||Per container (227g)||Per cup (245g)|
|53IU (9% DV)||120IU (20% DV)||130IU (22% DV)|
Other Dairy Alternatives High in Vitamin D (%DV per cup): Soymilk (20%), Almond Milk, Chocolate Almond Milk, Non-soy Imitation Milk, Rice Drink (17%). Click to see complete nutrition facts.