Where To Get Vitamin D ? May 3, 2007
Posted by Health Mama in : Vitamins , trackback
Thanks for asking, Cade.
Generally, there are two ways we can get Vitamin D :
1. Exposure to Sunlight.
This is FREE. I normally expose myself to sunlight for about 10- minutes daily.
2. Food Sources (Resources from BCHealthFiles)
| Dairy Foods | Portion | mg |
| Milk, with added calcium |
1 cup
|
420
|
| Milk, whole, 2%, 1% skim |
1 cup
|
300
|
| Yogurt, low fat, plain |
¾ cup
|
300
|
| Cheese, processed slices |
2 slices
|
265
|
| Yogurt, fruit bottom |
¾ cup
|
250
|
| Processed cheese spread |
3Tbsp
|
250
|
| Cheese, hard |
1 oz
|
240
|
| Milk, evaporated |
¼ cup
|
165
|
| Cottage cheese |
¾ cup
|
120
|
| Frozen yogurt, soft serve |
½ cup
|
100
|
| Ice cream |
½ cup
|
85
|
| Beans and Bean Products | Portion | mg |
| Soy cheese substitutes |
1 oz
|
0-200
|
| Tofu, firm, made with calcium sulphate |
3 ½ oz
|
125
|
| White beans |
½ cup
|
100
|
| Navy beans |
½ cup
|
60
|
| Black turtle beans |
½ cup
|
50
|
| Pinto beans, chickpeas |
½ cup
|
40
|
| Nuts and Seeds | Portion | mg |
| Almonds, dry roast |
¼ cup
|
95
|
| Whole sesame seeds (black or (white) |
1Tbsp
|
90
|
| Tahini(sesame seed butter) |
1Tbsp
|
63
|
| Brazil, hazelnuts |
¼ cup
|
55
|
| Almond butter |
1Tbsp
|
43
|
| Meats, Fish, and Poultry | Portion | mg |
| Sardines, canned |
3 ½ oz/ 8 med
|
370
|
| Salmon, canned with bones |
3 oz
|
180
|
| Oysters, canned |
½ cup
|
60
|
| Shrimp, canned |
½ cup
|
40
|
| Vegetables (all measures for cooked vegetables) |
Portion | mg |
| Turnip greens |
½ cup
|
95
|
| Okra, frozen |
½ cup
|
75
|
| Chinese cabbage/bok choy |
½ cup
|
75
|
| Kale |
½ cup
|
50
|
| Mustard greens |
½ cup
|
50
|
| Chinese broccoli (gai lan) |
½ cup
|
44
|
| Rutabaga |
½ cup
|
40
|
| Broccoli |
½ cup
|
35
|
| Fruit |
Portion
|
mg
|
| Orange |
1 med
|
55
|
| Dried figs |
2 med
|
54
|
| Non Dairy Drinks | Portion | mg |
| Calcium enriched orange juice |
1 cup
|
300
|
| Fortified rice beverage |
1 cup
|
300
|
| Fortified soy beverage |
1 cup
|
300
|
| Regular soy beverage |
1 cup
|
20
|
| Grains | Portion | mg |
| Amaranth, raw |
½ cup
|
150
|
| Whole wheat flour |
1 cup
|
40
|
| Other | Portion | mg |
| Brown sugar |
1 cup
|
180
|
| Blackstrap molasses |
1Tbsp
|
170
|
| Regular molasses |
1Tbsp
|
40
|
| Asian Foods | Portion | mg |
| Sea cucumber, fresh |
3 oz
|
285
|
| Soy bean curd slab, spiced, semisoft |
3 oz
|
269
|
| Shrimp, small, dried |
1 oz
|
167
|
| Dried fish, smelt |
2Tbsp
|
140
|
| Seaweed, dry (hijiki)* |
10 gram
|
140
|
| Seaweed, dry (agar) |
10 gram
|
76
|
| Lily flower, dried |
¼ cup
|
70
|
| Soy bean milk film, stick shape |
3 oz
|
69
|
| Fat-choy, dried |
¼ cup
|
50
|
| Oyster, dried |
3
|
45
|
| Soy bean milk film, dried |
3 oz
|
43
|
| Boiled bone soup |
½ cup
|
negligible
|
| *Laver, nori, and wakame seaweeds are low in calcium | ||
| Native Foods | Portion | mg |
| Oolichan, salted, cooked |
3 oz
|
210
|
| Fish head soup |
1 cup
|
150
|
| Indian ice cream (whipped soapberries) |
½ cup
|
130
|
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[...] am so happy to have found the blog post about food sources for vitamin D that I wrote last year. My sister has been urging me to give him the food sources for some [...]