SIMPLY PREPPED MEALS
  • Home
  • FAQ
  • Blog
  • contact

LIVING
PREPPED

5 Foods That Provide Vitamin D

5/22/2018

0 Comments

 
Picture
Vitamin D is a critical nutrient that most people aren’t getting enough of. Recommendations range from 600-1,200 IU per day and as Summer rolls in, sunlight is an easy way to get more vitamin D. If you’ve had all the golden rays you can handle, you can also get Vitamin D from food.

Here are 5 foods that can supply you with Vitamin D:

1) Egg Yolks
The egg white is where most of the protein is and the yolk is where the fat, vitamins, and minerals are hiding. An egg from a commercially-raised chicken has 18-39 IU of vitamin D. Pasture-raised chickens that are able to roam outside in the sun lay eggs that contain 3 times that amount!

2) Mushrooms
While most varieties of mushrooms aren’t real high in vitamin D (a medium button mushroom gets you about 1 IU) they’re still the only thing in the produce section that will provide you with any vitamin D. There are now some brands that expose the mushrooms to UV light, giving them even more vitamin D potential and taking the number up to 130-145 IU.

3) Wild-Caught Fatty Fish
Fish is the most efficient way to get more vitamin D in your diet. It’s worth noting that, just like our previous two foods, the living conditions of the plant/animal greatly affect the amount of vitamin D. Just 3.5 oz of wild-caught salmon gets you 988 IUs, while the same amount of farm-raised salmon only yields 245 IU. Branching out a little, Fresh Atlantic Herring comes in at 1,628 IU (!) for the same serving and pickled herring contains around 600 IU. Canned tuna (3 oz) yields 154 IU.

4) Milk
Most dairy milk is fortified with vitamin D and an 8 ounce glass contains 100 IU of it. Milk alternatives like almond milk and soy milk are usually also fortified and contain between 150 IU and 180 IU.

5) Shrimp
One medium-size shrimp contains about 9 IU of vitamin D and a typical serving of 4oz can net you 170 IUs.

SOURCES
Vitamin D Fact Sheet for Health Professionals
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/#h2

An Evaluation of the Vitamin D3 Content in Fish: Is the Vitamin D Content Adequate to Satisfy the Dietary Requirement for Vitamin D?
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2698592/

6 Foods That Will Help You Get More Vitamin D
https://www.menshealth.com/nutrition/a19544732/best-vitamin-d-foods/

9 Healthy Foods That Are High in Vitamin D
https://www.healthline.com/nutrition/9-foods-high-in-vitamin-d#section1

Crustaceans, shrimp, mixed species, raw
http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4172/2

PHOTO

Photo by Joseph Gonzalez on Unsplash


0 Comments



Leave a Reply.

    Picture
    Picture

    Author

    Amanda is a mother of three (10, 7, and 5) and has been married for 14 years.   My weight loss journey started July 17, 2008, one day after my daughter's first birthday.  Tipping the scales at 235 pounds at 5'3, being an over weight, over tired, out of shape role model no longer appealed to me and I knew it was time for a change.   Three pregnancies later, I had lost a total of 105 pounds.  I had run 2 marathons and dozens of half marathons.  Something was missing.  I was thin, but I wasn't fit.  I wasn't healthy.  I could feel it in my insides.  I was 136 pounds and a size 8.  Something didn't add up.   I got my certification in personal training, nutrition, weight management, and dove into supplementation and whole foods.  90 days later, I gained 10 pounds and lost two pants sizes (8 to a 4). 
     
    Continuing on this path, all of my clients wanted to know how I was doing it.  I always dreamed of creating a business that truly added value to people and improved their health.  My husband, Grant, and I decided it was time to take that leap.

    December 9, 2016, Simply Prepped Meals was born.  Based around the mission of providing whole food based nutrition to people's doorsteps, we set out to create a new idea that fast food didn't have to be expensive or bad for you.   Six months later, we built our permanent location in Cynthiana, IN.  Then, January 2, 2018, we entered into a partnership with the YMCA of Southern Indiana to continue spreading the word of meal prep and eating with purpose. 

    Amanda coaches individually as well as continues to drive their business.  Any questions about personal coaching can be directed to her at amanda@simplypreppedmeals.com

    Archives

    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    August 2020
    July 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018

    Categories

    All

    RSS Feed

QUESTIONS?  FEEDBACK?  CUSTOMER SERVICE:  812-480-3947  or email us at info@simplypreppedmeals.com

>>FOLLOW US ON >>FACEBOOK<< or FIND US ON >>INSTAGRAM<<


  • Home
  • FAQ
  • Blog
  • contact