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Recommended dietary intake of vitamin d.
Diet vitamin d fruits and vegetables chart. Vitamin d has other role in body including modulation of cell growth neuromuscular and immune function and inflammation reduction. Please remember that the above gives an accurate value in 100g for high vitamin d foods in your diet. Children 10 micrograms 400 international units per day australia and u s a. Age 71 and older.
The recommended daily value dv is 800 iu 20 mcg of vitamin d per day from foods. Warnings consuming too much vitamin d from food or supplements can lead to anorexia weight loss polyuria heart arrhythmias kidney stones and increased risk of heart attacks. Mushrooms are the only plant based source of vitamin d. 100 gm of mushrooms is usually packed with 2300 iu of vitamin d.
The food with the highest vitamin d content per typical serving is mushrooms maitake raw which contains 786 1 iu in 1 cup diced or 70 g. If you don t get enough sunlight your intake should likely be closer to 1 000 iu 25 mcg per day 4. Fruits and vegetables rich in vitamin d 1. Wild mushrooms that are grown under the exposure of adequate sunlight are considered more enriched with vitamins.
Unfortunately no fruits are high in vitamin d and fortified orange juice is currently the only fruit product commonly sold with vitamin d. Food standard portion size calories in standard portion a vitamin d in standard portion μg a b calories per 100 grams a vitamin d per 100 grams μg a b. Adults 5 micrograms 200 international units per day u s a. However most of the packaged foods like soy drinks orange juice butter and milk come fortified with vitamin d these days.
You should also take into account portion sizes when you are considering the vitamin d nutritional content. Vitamin d plays a major role in protecting against cancer heart disease stroke diabetes autoimmune disease and depression. Learn more about the best dietary sources of. Vitamin d can improve bone muscle and immune system health.
Food sources ranked by amounts of vitamin d and energy per standard food portions and per 100 grams of foods. Foods with a high vitamin d content include oily fish some mushrooms and egg yolks. Your doctor may recommend higher levels of calcium and vitamin d especially if you aren t getting enough of them or are at risk for. Here is a list of foods rich in vitamin d you can include in your diet.
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