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[Image] [Text]

This article will cover the recommended intake levels, why we want to reach those levels, the dangers of overconsumption, and which foods are richest in Vitamin D. As a twist, we sort foods by their nutrient to calorie ratios, as opposed to the more common per 100 gram values. This is because per calorie values correct for water content, and satiation, but more on that later.

Note that all recommended intake figures below are based on the needs of a 31 year old non-pregnant, non-lactating woman on a 2000 kilocalorie diet. Your personal requirements may differ (wildly). One way to figure out your individual needs, including calories per day, is the FooDosage Nutrition Calculator. It’s free, by the way.

 

Recommended Vitamin D Intake

The recommended intake range for Vitamin D, as set by the National Academy of Sciences:

Recommended minimum intake (RDA): [000] mg per day

Upper limit: [000] mg per day

Note that your personal requirements may differ depending on your age, sex, pregnancy-, and lactation status.

Special Considerations

[Text]

 

Importance of an Adequate Vitamin D Intake (Dangers of a Deficiency)

[Text] possible symptoms are:

  • [Symptom]
  • [Symptom]
  • [Symptom]

 

Risks of an Excessive Vitamin D Consumption (Side Effects)

A Vitamin D intake above the recommended upper limit of [000 unit] per day can cause side effects. These include:

  • [Side Effect]
  • [Side Effect]
  • [Side Effect]

 

Top 12 Vitamin D Food Sources

The highest concentrations of Vitamin D are usually found in [Foods].

Some choice examples of Vitamin D rich foods:

Note that for this ranking, the foods were sorted by their nutrient/calorie contents, as opposed to the more common nutrient/gram sorting method. This is because per calorie values correct for water content, and satiation. Example: Butter may contain more Vitamin A than Spinach per 100 grams, but eating the 120 grams of spinach necessary to reach the minimum recommended amount of Vitamin A is by far more feasible (and recommendable) than to eat the 100 grams of butter required for the same amount of Vitamin A.

[Leaderboard]

 

[Food]

Vitamin D per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)

Vitamin D per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]

Calories per 100 g: [000] kcal

[Text]

[Food] is also an excellent source of:

[Table]

Example: [Link] (Amazon)

 

[Food]

Vitamin D per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)

Vitamin D per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]

Calories per 100 g: [000] kcal

[Text]

[Food] is also an excellent source of:

[Table]

Example: [Link] (Amazon)

 

[Food]

Vitamin D per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)

Vitamin D per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]

Calories per 100 g: [000] kcal

[Text]

[Food] is also an excellent source of:

[Table]

Example: [Link] (Amazon)

 

[Food]

Vitamin D per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)

Vitamin D per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]

Calories per 100 g: [000] kcal

[Text]

[Food] is also an excellent source of:

[Table]

Example: [Link] (Amazon)

 

[Food]

Vitamin D per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)

Vitamin D per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]

Calories per 100 g: [000] kcal

[Text]

[Food] is also an excellent source of:

[Table]

Example: [Link] (Amazon)

 

[Food]

Vitamin D per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)

Vitamin D per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]

Calories per 100 g: [000] kcal

[Text]

[Food] is also an excellent source of:

[Table]

Example: [Link] (Amazon)

 

[Food]

Vitamin D per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)

Vitamin D per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]

Calories per 100 g: [000] kcal

[Text]

[Food] is also an excellent source of:

[Table]

Example: [Link] (Amazon)

 

[Food]

Vitamin D per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)

Vitamin D per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]

Calories per 100 g: [000] kcal

[Text]

[Food] is also an excellent source of:

[Table]

Example: [Link] (Amazon)

 

[Food]

Vitamin D per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)

Vitamin D per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]

Calories per 100 g: [000] kcal

[Text]

[Food] is also an excellent source of:

[Table]

Example: [Link] (Amazon)

 

[Food]

Vitamin D per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)

Vitamin D per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]

Calories per 100 g: [000] kcal

[Text]

[Food] is also an excellent source of:

[Table]

Example: [Link] (Amazon)

 

[Food]

Vitamin D per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)

Vitamin D per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]

Calories per 100 g: [000] kcal

[Text]

[Food] is also an excellent source of:

[Table]

Example: [Link] (Amazon)

 

[Food]

Vitamin D per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)

Vitamin D per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]

Calories per 100 g: [000] kcal

[Text]

[Food] is also an excellent source of:

[Table]

Example: [Link] (Amazon)

 

[Optional Bonus per 100g Food]

Vitamin D per 100 g ([prep. meth.]): [000] mg ([00]% of recommended minimum intake.)

Vitamin D per 100 kcal: [000] mg (Corrects for water content and satiation.)[Image]

Calories per 100 g: [000] kcal

[Text]

[Food] is also an excellent source of:

[Table]

Example: [Link] (Amazon)

 

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Bon Appetit 🙂


Sources:

Show

http://www.nationalacademies.org/hmd/Activities/Nutrition/SummaryDRIs/DRI-Tables.aspx

https://www.ars.usda.gov/northeast-area/beltsville-md/beltsville-human-nutrition-research-center/nutrient-data-laboratory/

[Link]

https://en.wikipedia.org/

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