Natural Vitamin D Sources
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Natural Vitamin D Sources

Posted on Friday, May 31st, 2013 at 2:35 pm
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Raw salmon filletsRecent studies have shown that more and more people are being diagnosed with a vitamin D deficiency. This key nutrient helps maintain normal levels of phosphorous. It also aids in the absorption of calcium to keep your bones strong and in good shape. Newer studies have shown that it may even help fight off critical illnesses and autoimmune diseases. While taking a daily vitamin D supplement is one way to up your intake, there are easy, natural methods you can take to ensure you’re hitting your daily recommended amount:

The Sun

The interesting thing about vitamin D is that it’s actually a hormone and not a vitamin. The hormone is made in your body when you are exposed to sunlight. The easiest way to get a little dost of vitamin D is to spend a little time outside. Keep in mind that most sunscreens block your absorption of vitamin D. Spend around 20 minutes with your skin exposed and then lather up with the sunblock to keep your skin protected.


As far as food goes, salmon contains the highest amount of vitamin D. In fact, half a fillet of sockeye salmon has more than twice your recommended daily allowance. Wild salmon contains more vitamin D than the farmed varieties. Other fish high in vitamin D include Pacific rockfish, light tuna, sole, and flounder.


Mushrooms are another great source of vitamin D. Certain varieties have more than others. For example, shiitake mushrooms contain more of D’s than a white mushroom. If you aren’t particularly fond of mushrooms on their own, try chopping them up and adding to your favorite pasta sauce.  Talk with a nutritionist to learn more about which mushrooms will help you reach your daily goal.

Eggs & Pork

For meat-eaters, eggs and pork offer a little dose of vitamin D. Two large eggs include about one tenth of your daily value. Look for eggs from free-range chickens to avoid additional hormones. Pork ribs are another delicious D-rich food. A single serving includes about one seventh of your daily value. Keep in mind that not all pork is equal. A slice of ham, for example, includes barely any D vitamins.

Ricotta Cheese

As far as foods rich in vitamin D go, ricotta is towards the bottom of the spectrum. However, when compared to other cheeses, it’s the highest. Plus, ricotta is absolutely delicious and versatile in many Italian dishes and pizzas.

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Good Tip: Saving money is important – especially if you have a lot of expenses like bills to pay, loans to pay off, and all the other things that drain your bank account. Figuring out a way to save money can feel tedious to some, and like a punishment to others. U.S. News suggests that you try one of these money saving challenges. The “No Eating Out for a Month” Challenge This one is self-explanatory. The goal is to avoid eating out for an entire month. This might be super easy for people who enjoy making meals at home. People who really enjoy dining out, or ordering food to be sent to their home, may struggle with this one. It’s worth a try because spending money on take-out is more expensive than buying groceries. The Pantry Challenge This one is a variation of the “No Eating Out for a Month” challenge. The goal is to use up all of your groceries before you buy more. It forces you to try and remember why you bought a food or beverage that you don’t know what to do with, and gives you the opportunity to find a way to use it. The one exemption to this challenge is the foods that have expired. Don’t eat them! Throw them in the trash. The “No Spend” Challenge Make a goal to avoid spending money during an entire weekend. The only exemption in this challenge is that you are allowed to pay bills. This challenge is interesting because it requires creativity. You must be creative and find workarounds for problems that you would typically solve by spending money. You may have a different outlook on spending after finishing this challenge.