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Thread: vitamin D---nice internet tutorial page

  1. #1
    periquin's Avatar
    periquin is offline Senior Member
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    vitamin D---nice internet tutorial

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    Sorry. That last was a mistake. Here is what was meant to be in its place.

    10 Foods High in Vitamin D | Natural Health & Organic Living Blog
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    Not a very good resource, IMO. The author seems to think that the RDA is sufficient for Vitamin D. I think most of us know that this is not true.

    If in any doubt, read Mark's take:Vitamin D: Sun Exposure, Supplementation and Doses | Mark's Daily Apple

    • Mushrooms are high in D2 not D3--the form preferred by the body.

    • Except for Cod liver oil, which comes with potentially too much vitamin A, none of the food sources will get you even close to the 1000 IUs per 25/lbs of body weight recommended by the Vitamin D Council and other researchers.

    • SUN is the best source of Vitamin D3, if you can get it--Oil-based D3 supplements are the next easiest & cheapest source.

  4. #4
    periquin's Avatar
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    Primal Blueprint Expert Certification
    The author is a vegetarian. The web site is a vegetarian centered thing. But---I thought the list and pictures were sort of nice.

    Thanks for your modifications and improvements. That's why we all come here.

    By the way, I hold Mark in the highest regard, but his word isn't always gospel. It is just a waymark for added study. I have no gurus.
    *******

    Dried Shiitake mushrooms do pretty well in the vitamin d content.

    Natural Sources IU Vitamin D/Serving
    Herring 1383 per 3 ounces
    Herring, pickled 578 per 3 ounces
    Salmon, pink, canned 530 per 3 ounces
    Halibut 510 per 3 ounces
    Cod liver oil* 450 per teaspoon
    Catfish 425 per 3 ounces
    Mackerel, Atlantic 306 per 3 ounces
    Oyster 272 per 3 ounces

    Shitake mushrooms, dried 249 per 4

    Sardines, pacific, canned in tomato sauce 213 per 1/2 cup or 182 per sardine
    Sardines, atlantic, canned in oil 203 per 1/2 cup or 33 per sardine
    Tuna, light meat, canned in oil 200 per 3 ounces
    Shrimp 129 per 3 ounces
    Egg, cooked 26 per whole egg 25 per yolk
    Fortified Sources IU Vitamin D/Serving
    Tofu, fortified 120 per 1/5 block
    Cow's milk, all types 100 per 8 ounces
    Milk, canned evaporated 102 per 4 ounces
    Rice milk, fortified 100 per 8 ounces
    Soy milk, fortified 100 per 8 ounces
    Orange juice, fortified 100 per 8 ounces
    Pudding, made with fortified milk 50 per 1/2 cup
    Cereal, fortified 40 per serving
    Yogurt, fortified (Danimals) 40 per 1/2 cup
    Supplemental Sources IU Vitamin D/Dose
    Most multivitamins** Usually 400 IU
    Calcium with Vitamin D Amount varies
    Vitamin D only Amount varies
    * High in retinol
    ** May be high in retinol
    USDA National Nutrient Data Base: http://www.nal.usda.gov
    Last edited by periquin; 08-09-2011 at 04:11 AM.
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