Читать книгу The Vitamin Cure - Monte Lai - Страница 27
Which Food Items Are Vitamin D Rich?
ОглавлениеMany animal-based foods contain vitamin D, including fish liver oil, fish, beef liver, and eggs. Milk is also an excellent source of vitamin D. Vegans may consider vitamin D–fortified soy milk and fruit juice.
This list of vitamin D–rich food items is adapted from information provided by the NIH Office of Dietary Supplements.
| FOOD | PORTION | VITAMIN D CONTENT, IU | % DAILY REFERENCE VALUE |
|---|---|---|---|
| Cod liver oil | 1 teaspoon | 1,360 | 340 |
| Swordfish (cooked) | 3 ounces | 566 | 142 |
| Salmon (cooked) | 3 ounces | 447 | 112 |
| Tuna (cooked) | 3 ounces | 154 | 39 |
| Milk | 1 cup | 120 | 39 |
| Yogurt | 6 ounces | 80 | 30 |
| Sardine (cooked) | 3 ounces | 46 | 12 |
| Beef liver | 3 ounces | 42 | 11 |
| Eggs | 1 | 41 | 10 |
| Cheese | 1 ounce | 6 | 2 |
Daily reference value of vitamin D is 400 IU according to the 2013 FDA food-labeling guidelines.
