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Vitamin D can save your LIFE!

Interest in vitamin D and its role in our overall health journey is growing.

We know that vitamin D affects many bodily functions, including bone health. Research also suggests that low vitamin D levels may be a risk factor for autoimmune diseases

Many people don’t get enough vitamin D. It’s hard to know how many people are deficient because experts are still debating about what target levels should be

Research suggests that about 24% of people in the United States are vitamin D deficient. Other areas of the world may have higher rates of deficiency. It’s estimated that in Europe, about 40% of the population has vitamin D deficiency .

Our bodies produce vitamin D when exposed to sunlight. There are a few reasons why it’s hard to get enough vitamin D this way.

To reduce the risk of skin cancer, it’s smart to cover up, wear sunscreen, and avoid being outside during peak sun hours. And depending on where you live in the world, it may just not be possible to have enough year-round sun exposure.

That’s why getting vitamin D from food or supplements is best.

Daily recommended dose of vitamin D

The daily value (DV) for vitamin D is 800 IU (20 mcg). The vitamin D content is listed as a percentage of the DV on the nutrition facts label on food packages. This tells you what amount of your daily vitamin D requirement the food will provide .

It’s best to get vitamin D from food or supplements.

Whether you need a vitamin D supplement in addition to food and sun exposure is a question to ask your doctor. They can also help you find out if you are deficient.

Here are healthy foods that are high in vitamin D:

Salmon is a popular fatty fish and a great source of vitamin D.

According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV

Whether the salmon is wild or farmed can make a big difference in the vitamin D content.

On average, wild-caught salmon has more vitamin D. The amount of vitamin D will vary depending on where the salmon is caught and the time of year.

According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV

Whether the salmon is wild or farmed can make a big difference in the vitamin D content.

On average, wild-caught salmon has more vitamin D. The amount of vitamin D will vary depending on where the salmon is caught and the time of year.

Herring is a fish eaten around the world. It is often smoked or pickled. This small fish is also a great source of vitamin D.

Fresh Atlantic herring provides 214 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV

If fresh fish isn’t your thing, pickled herring is also a good source of vitamin D, providing 113 IU per 3.5-ounce (100-gram) serving, or 14% of the DV. Pickled herring also contains a high amount of sodium, at 870 mg per serving. It may not be a great option if you are trying to lower your salt intake

Fish are not the only source of vitamin D. Whole eggs are another good source, as well as a wonderfully nutritious food.

Most of the protein in an egg is found in the white, and the fat, vitamins, and minerals are found mostly in the yolk.

The yolk from one large egg contains 37 IU of vitamin D, or 5% of the DV

A few factors affect the vitamin D level of egg yolks.

Sun exposure for the chicken, the vitamin D content of the chicken feed, and exposing liquid yolk to UV light will increase vitamin D in the egg. When given the same feed, pasture-raised chickens that roam outside in the sunlight produce eggs with levels 3–4 times higher (19, 20).

Additionally, eggs from chickens given vitamin D enriched feed may have up to 34,815 IU of vitamin D per 100 grams of yolk. So if one yolk is about 17 grams, that means you’ll get around 2.5 times the DV of vitamin D in a single egg

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