Question (Jun 1, 2009 at 8:28am)

Jun. 1, 2009 at 8:28am

Joe, I'm reading a lot about the importance of Vitamin D for heart health. I live in the northern tier of the U.S. and am concerned that I do not get enough vitamin D from sunshine. What are good food sources?

Posted in Questions by Anonymous

Comments (2)

Joe says:

Adequate daily intakes for vitamin D, established by the Institute of Medicine, are 200 IU (International Units) through age 50, 400 IU ages 51 - 70, and 600 IU ages 71 and above. Many experts believe that these levels are too low and this guideline is now under review.

Very few foods naturally contain vitamin D, so fortified foods provide most of the vitamin D in the American diet. Almost all milk is fortified, but dairy products made from milk (cheese, ice cream, etc.) are generally not fortified. Ready-to-eat breakfast cereals often contain added vitamin D, as do some brands of orange juice, yogurt and margarine. Some common food sources for vitamin D include:

Salmon, cooked, 3.5 oz: 360 IU
Tuna fish, canned in oil, 3 oz: 200 IU
Sardines, canned in oil, drained, 1.75 oz: 250 IU
Milk, all fat levels, fortified, 1 cup: 98 IU
Margarine, fortified, 1 tablespoon: 60 IU
Ready-to-eat cereal, fortified, 1 cup: 40 IU (brands vary)
Egg, 1 whole: 20 IU
Liver, beef, cooked, 3.5 oz: 15 IU
1 | Jun. 1, 2009 at 8:38am

I live in the Northwest and quite by accident, found out my blood levels were extremely low. Next time you have a blood test, ask that your D levels be tested -- it's not expensive but could give you an answer.
2 | Left by Anon | Jun. 2, 2009 at 6:58am

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