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Vitamin D, where it is found, food sources, recommended intake

Vitamin D, why it is required

Vitamin D: Protects bone and brain health, regulates the production of neurotransmitters. Strengthens the immune system, helps prevent flu and colds, is anticancer. (Zmijewski et al, Int J Mol, 2019)
Vitamin D
Vitamin D: Recommended daily Intakes
For
Male
Female
Adults
15 mcg(600 IU)
15 mcg(600 IU)

Note

*mcg IU = micrograms IU
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Vitamin D: Food sources, where can be found
Food
*mcgIU
**DV
Cod liver oil, 1 tablespoon
34
170
Trout, farmed, cooked, 85 grams
16.2
81
Salmon (sockeye), cooked, 85 grams
14.2
71
Mushrooms, white, raw, sliced, 100 grams
9.2
46
Milk, 2% milkfat, vitamin D fortified, 240 grams
2.9
15
Soy, almond, and oat milks, vitamin D fortified, 240 grams
2.5
13
Ready-to-eat cereal, fortified with 10% of the daily value of vitamin D, 1
2
10
Sardines (Atlantic), canned in oil, drained, 2
1.2
6
Egg, scrambled, 1
1.1
6
Liver, beef, braised, 85 grams
1
5
Tuna fish, canned in water, 85 grams
1
5
Cheese, cheddar, 30 grams
0.3
2
Chicken breast, roasted, 85 grams
0.1
1
Mushrooms, portabella or champignon, 35 grams
0.1
1

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