A Presentation toNutrition ByMr. Allah Dad Khan

2. Sources of Vitamin D
A Report By
Mr. Allah Dad Khan

8. Shiitake and Button Mushrooms
Surprisingly, the dried versions of
shiitake mushrooms are high in vitamin
D. This may be due to the fact that these
mushrooms are great at sucking up
sunlight. Shiitake mushrooms are also
rich in B vitamins like B1 and B2. Make
sure that you find mushrooms that have
been dried in the sun, not by artificial
means, in order to achieve the benefits of
high vitamin D content.

9. Cheese
Who doesn't love cheese? Cheese can
single-handedly provide more satisfaction
than any other food and we're thrilled to
give you another reason to enjoy it.
Cheese is one of the top 5 foods high on
Vitamin D. Well, spreading an additional
layer of cheese on that morning slice of
toast may not be such a bad idea after all.
Ricotta cheese provides the maximum
amount of Vitamin D amongst
others. (More: 10 best cheese recipes)

10. Soy Milk
Soy milk is a plant-based milk
produced by soaking dry soybeans
and grinding them with water. While
it contains the same amount of
protein as regular cow's milk it boasts
of high Vitamin D, Vitamin C and
iron

11. Mackerel
A small, 3½ ounce portion of these high
omega-3 containing fish will give you
90% of your recommended daily
amount. Currently, the FDA recommends
that people eat more of these oily fishes
to infuse their bodies with the vitamins
and omega-3 essential fatty acids (EFA’s)
that the human body cannot produce on
its own.

12. Sockeye Salmon
A small 3½ ounce portion of cooked
salmon will give you 90% of the
recommended dietary intake of
Vitamin D. Make sure to purchase
salmon that has been caught from the
wild, if not, then sustainably farmed.

13. Herring
Herring are high in vitamin D because
they thrive on plankton, which is full
of vitamin D.

14. Sardines
Sardines are becoming more and more
popular as their wonderful health benefits
become more widely known. Their high
omega-3 fatty acid contents contribute to
bone health, lowering cholesterol, and
reducing inflammation, and their
impressive calcium and Vitamin D
contents keep you feeling young and
healthy.
Serving Size (100 grams), 270 IU of
Vitamin D (45% DV), 233 calories.

15. Fish
All kinds of fish are high on Vitamin
D. Typically oily or fatty fish contain
more Vitamin D than less oily fish.
An example of oily fish would be a
juicy thick fillet of salmon. Other
common options are trout, mackerel,
tuna or eel

16. Goat Cheese
Goat cheese is a great option for people who
have an aversion to cheese and other dairy
products that are made from cow’s milk. It’s
also a tasty food that has many health
benefits. An serving of goat cheese provides
your body with vitamins D, K, and B, as well
as protein. It’s low in calories, fat, sodium,
and cholesterol, so you can get the benefits
without having to worry about your waistline.
Serving Size (1 ounce), 6 IU of Vitamin D
(1% DV), 76 calories.

17. Sour Cream
Sour cream is often associated with
unhealthy snacks and meals, but the sour
cream itself has several nutritional benefits.
Anyone can enjoy it in small amounts along
with a healthy diet and lifestyle overall. It
contains protein, potassium, calcium, Vitamin
A, and Vitamin D, making it a more healthful
food than most people realize.
Serving Size (1 tablespoon), 2 IU of
Vitamin D (1% DV), 26 calories.

18. Sword Fish
Swordfish is a delicious food that’s versatile
enough to eat as a main course for dinner or
as a complement to a lunchtime salad. Plus, it
provides plenty of Vitamin D—nearly 100%
of your body’s needs per three-ounce serving.
Eat more swordfish to say young and healthy;
it helps control weight, promote bone
strength, and prevent heart disease.
Serving Size (3 ounces), 566 IU of
Vitamin D (94% DV), 132 calories.

19. Shrimp
Shrimp cocktails are a popular choice at
parties, but who says you can’t enjoy
them on a regular basis at home? Shrimp
are a great source of several vitamins and
minerals. Some of nutrients you’ll gain by
eating more shrimp include protein,
Vitamin B-12, iron, and Vitamin D.
These elements are essential to a strong
and healthy body.
Serving Size (3 ounces), 2 IU of
Vitamin D (1% DV), 101 calories.

20. Butter
Butter gets a bad rap for being high in saturated fat.
But it’s important to remember that saturated fat is
still essential to a healthy diet; it helps the body
absorb antioxidants and vitamins. Butter contains a
small amount of Vitamin D, and it will also help your
body absorb and use the Vitamin D that you get from
other sources. As long as you consume it in
moderation, butter can be a welcome addition to a
healthy and balanced diet.
Serving Size (1 stick), 9 IU of Vitamin D (2%
DV), 102 calories.

21. Catfish
Catfish have a great flavor, but there are many
other reasons to love it. Most of those reasons
involve the myriad health benefits that come
with eating this freshwater fish. Catfish are low
in most of the bad stuff—calories, bad fat, and
mercury—and high in much of the good
stuff—vitamins, protein, and good fats. They’re
also high in Vitamin D. One fillet provides
almost 200% of the recommended daily value.
Serving Size (1 fillet, about 159 grams), 795
IU of Vitamin D (133% DV), 178 calories.

22. Caviar
If you’re like most people, one mention of caviar and
you start thinking of swanky lounges and high-class
parties. But caviar (fish eggs) can play a part in
anyone’s healthy, balanced diet. Caviar contains a
cocktail of various vitamins, minerals, and essential
fats, all of which make it a great immune-system
booster and quick source of Vitamin D when your
body needs to reach its quota for the day.
Serving Size (1 tablespoon), 19 IU of Vitamin D
(3%DV), 13 calories.

23. Snapper
Snapper is a fish that stands out
among other as being a good source
of Vitamin D, placing it in the top 5
of our countdown. A 100 gram
serving of snapper gives you a full
day’s supply of Vitamin D. As long as
you are getting enough Vitamin A, it’s
OK if you go over on your Vitamin
D intake.

24. Tuna
Eat 3 ounces of tuna daily for 50% of
your vitamin D needs. Fresh, wild-
caught tuna is the most nutritious.
Remember, eating oily fish can also
lubricate the body with “good fats”
that provide health benefits like better
memory and brain function.

25. Sushi
The calories and health benefits of sushi can
vary depending on the variety, but in general,
four pieces of sushi may provide you with
2% of the recommended daily Vitamin D. All
the Vitamin D in sushi comes from the raw
fish used to prepare it. The rice and seaweed
also provide important health benefits, and
these are all reasons why many people
consider sushi to be a healthy food choice.
Serving Size (4 pieces), 14 IU of Vitamin
D (2% DV), 130 calories

26. Oatmeal
Like many grain products, oatmeal is often fortified
with essential Vitamin D. Oatmeal is a healthy way to
start your day, thanks to all the vitamins and minerals
it provides. Adding Vitamin D to the mix only makes
it even better. One packet of fortified oatmeal
provides about one quarter of the Vitamin D the
average person needs each day, so check the nutrition
labels to make sure you’re getting the most out of
your meal.
Serving Size (1 packet, 44 grams), 154 IU of
Vitamin D (26% DV), 157 calories.

27. Vanilla Yogurt
Vanilla yogurt is a tasty treat that’s filled with
healthy minerals. Some brands are also
fortified with Vitamin D, making it a fantastic
food that helps keep you young and healthy.
Read the nutrition labels on your favorite
brands to see whether or not you’re getting
enough Vitamin D in your yogurt. A cup of
fortified vanilla yogurt can provide almost
20% of the Vitamin D that’s needed each day.
Serving Size (1 cup), 115 IU of Vitamin D
(19% DV), 208 calories.

28. Chocolate Milk
You already know the health benefits of milk,
but did you know that chocolate milk is also a
healthy option when enjoyed in moderation?
Look for the kind that’s fortified with
Vitamin D. One cup provides your body with
20% of the Vitamin D it needs for the day. It
also contains protein and calcium, which are
essential for healthy bones and muscles.
Serving Size (1 cup), 122 IU of Vitamin D
(20% DV), 158 calories.

29. Cereal
Next time you’re shopping for your favorite
cereal, check the label to see if it’s fortified
with Vitamin D. Many of the healthiest cereal
choices are, so consider switching if you
haven’t already. Different brands and types of
cereal vary widely, so always check the labels
for nutrition information before buying. One
cup of some fortified cereals can provide up
to 29% of the daily recommended value of
Vitamin D.
Serving Size (1 cup, about 50 grams), 162
IU of Vitamin D (29% DV), 80 calories.

30. Beef Liver
Beef liver is rich in a variety of vitamins,
minerals, and nutrients. It’s also low in
calories and fat, compared to other types of
beef. It’s a good source of Vitamin D when
you’re not quite able to reach the
recommended amount for the day. Other
nutritional benefits it provides include
protein, thiamin, and iron.
Serving Size (100 grams), 49 IU of
Vitamin D (8% DV), 150 calories.

31. Egg Yolk
Many people don’t eat egg yolks because of
their cholesterol. It’s true that egg whites
contain less cholesterol and fewer calories than
the yolk, but egg whites also contains far fewer
nutrients. Essential vitamins and minerals such
as calcium, iron, zinc, and vitamins A,E, K, and
D are all housed primarily in the egg yolk. The
yolk from just one large egg contains enough
Vitamin D to account for about 6% of the daily
recommended value.
Serving Size (yolk of 1 large egg), 37 IU of
Vitamin D (6% DV), 54 calories.

32. Tofu
Many soy products such as tofu are
fortified with both calcium and Vitamin
D, so be sure to check the labels when
you’re at the grocery store. Fortified tofu
can provide your body with as much as
39% of the daily recommended value of
Vitamin D per 100 gram serving. It is
also a high proteinsource!
Serving Size (100 grams), 157 IU of
Vitamin D (39% DV), 88 calories.

33. Cod Liver Oil
If you can stomach the strong aroma,
this oil is super-rich in vitamin D. This
golden oil, is also rich in omega-3 fatty
acids. Incorporating this oil into your diet
will help promote healthy and strong
bones. Because of its high Vitamin D
content, cod liver oil has also been shown
to fight osteoporosis in adults, improve
brain function, and optimize nervous
system function.

34. Milk
Surprised to see milk barely make it
onto our list? For years milk ads told
us how good milk is because of the
Vitamin D and calcium it contains,
but there are no less than 10 foods
that have more Vitamin D them,
ounce for ounce than milk. Still it can
be a helpful way to reach your total
Vitamin D needed for the day.

35. Orange Juice
A cold glass of orange juice is a healthy way
to start your day. Fresh-squeezed is usually
ideal, but you might want to think twice if
you’re concerned about getting enough
Vitamin D to keep you feeling young, strong,
and healthy. Many brands of orange juice are
fortified with Vitamin D, because it isn’t
naturally present in fruits and vegetables such
as oranges.
Serving Size (1 cup), 100 IU of Vitamin D
(17% DV), 120 calories.

36. Eggs
Eggs are another food that contains
vitamin D in small amounts. Eating
one egg daily will provide you with
approximately 10% of your daily
needs. I personally recommend eating
free-range eggs from a local farm, if
possible

37. Sunshine
Okay, we know it’s not a food, but daily
exposure to sunshine can seriously increase
your vitamin D intake. In fact, this vitamin
has actually been referred to as the sunshine
vitamin. Light hitting the skin from the sun’s
rays stimulates the production of this vitamin
and hormone. This is great news for those of
us that can take a sun-bath daily. But, for
those of us in colder, cloudier climates, we
can up our intake from the foods we eat. This
could explain why Native Inuit people in
Alaska ate so much fish!