Vitamin D deficiency is a very common problem today. Many people don’t realize that they should be eating more foods sources of vitamin D. If you’re unaware whether your diet provides enough vitamin D or not, then you’re likely not eating enough, these foods are quite rare and have to sourced properly.
In this article, I’ll give you 6 of the richest vitamin D food sources for your daily intake.
Is your Diet Providing Enough Vitamin D?
If you suffer any of the following problems, you should consider eating more vitamin D rich food sources.
- Tooth Decay
- Bleeding gums and gum disease
- Irritable bowel disease or other digestive conditions
- Auto-immune conditions
- Type-II diabetes
- Snoring, teeth grinding or sleep apnea
- Arthritis, sore joints, back, and neck pain
- Brain-fog, dementia, Alzheimer’s diseas
For more information on the symptoms of vitamin D deficiency, read this article here.
5 Reasons to Eat More Vitamin D Rich Food Sources
Our modern diets have stripped many of the best dietary sources of vitamin D.
A recent study of Russian traditional populations showed that when they eat the modern diet, vitamin D intake decreases as well as vitamin D levels. It concluded:
“The modernized way of life has led to a decrease in the consumption of traditional foods among the indigenous people of the Russian Arctic.“
Why are vitamin D rich diets so rare today?
- It wasn’t until recently, that we began to understand that vitamin D is synthesized by exposure to the sun.
- Strong bones and teeth need vitamin D. The osteo-immune system is hungry for vitamin D to control hormonal signaling for your bones and immune system.
- Vitamin D deficiency is thought to increase the risk of tooth decay and gum disease.
- Low-fat diets have stripped vitamin D from the diet. The trend in the last 50 years to eat low-fat foods
- Vitamin D is linked to many chronic diseases including digestive, auto-immune, and mental conditions.
How do I get more Vitamin D from food?
Each time you eat, one of the main things you should be thinking about is whether your foods are providing enough vitamin D.
To obtain more vitamin D from your diet there are a few principles you need to know. Firstly, you need to eat more fat. As a fat-soluble vitamin, vitamin D needs to be consumed with a fatty meal.
That’s why vitamin D rich food sources are great to incorporate into your daily meal regime. They come packaged with all the fat you need.
Also, the source of your vitamin D rich food needs to be from a natural, organic source. For example, if an animal does not receive enough sunlight, it may not produce a rich vitamin D food source.
What is the Best Way to Absorb Vitamin D?
Sunlight is the best way. But there are many health conditions that can prevent you from getting adequate vitamin D levels from sun.
[Check out this article here for more info on Vitamin D levels and sunlight.]
Always test your vitamin D levels, and depending on the climate you live in, it’s likely you need to eat more vitamin D from your diet.
Home Vitamin D Testing Kits
To test your vitamin d levels, there are a number of At-Home Options:
Vitamin D Council-> Get It Here
Physicians Best -> Get It Here
ZRT Lab – > Get It Here
Animal Sources vs. Plant Sources of Vitamin D
There are two types of vitamin D you can consume. Vitamin D3 is the active form and comes from animal sources. Vitamin D2 comes from plant sources.
Should you take Vitamin D Supplements?
If you suffer conditions relating to vitamin D deficiency, supplements may help to obtain adequate vitamin D levels. That said, for 1000s of years, our ancestors ate diets rich in vitamin D and never had access to vitamin D supplements.
Consult your physician before taking vitamin D supplements.
The Vitamin D Diet Plan: 6 Rich Vitamin D Food Sources
Salmon & Fatty Fish –
Ocean grown fatty-fish are rich sources of vitamin D. One problem is that fatty-fish must be naturally raised and ocean-sourced. Most of the salmon and other supermarket bought fish are farmed and don’t receive natural food sources.
Beef Liver –
Organ meats are one of the rare food sources rich in vitamin D. They contain the full range of fat-soluble vitamins A, D, and K2 as well as B-Vitamins, minerals, and nutrients not found in other foods. Eating more organ meats may seem unpalatable to some (I find it takes some getting used to and certain recipes make it delicious). However, if you think you’ll struggle, here’s a desiccated beef liver supplement sourced from grass-raised Argentinian Cows. They allow a food-based way to get your daily dose of vitamin D.
Many people confuse cod-liver oil with fish-oil supplements. Cod-liver oil is different to fish-oil supplements you see on the shelf. [Here’s an article with more information on Cod-Liver Oil]. In short, cod-liver oil is a nutrient-dense source of essential vitamins including vitamin D and vitamin A as well as anti-inflammatory omega-3 fatty acids.
Ghee is similar to clarified butter which is heated to remove proteins and is simmered longer to bring out the butter’s inherent nutty flavor and is left with a higher smoke point than butter, meaning that it can be heated to a higher temperature before it starts to smoke. Adding Ghee as your cooking fat is a great way to eat a food rich in vitamin D. Always remember it needs to come from grass-fed, organically raised animals.
Here’s one you may not have heard of. Indigenous Australians treasured the mature back-fat of emus because of its healing and nourishing properties. Emu oil has the added benefit of being a vitamin D rich food source AND provides vitamin K2. I recommend this Emu-oil. You can buy it in oil form or in capsules for a great vitamin D rich food source.
Grass raised chickens to produce eggs that contain vitamin D3. Forget the egg-white omelets, vitamin d is only found in the yolk. It contains roughly 50 IU per egg, so you need to make a big frittata to get your full dose of vitamin D!
For the full 40-day plan to get more vitamin D in your diet. You can grab my book, The Dental Diet here on Amazon. It also tells the full story of how our teeth, including braces in kids today is likely caused by a deficiency in fat-soluble vitamins like vitamin D.
Now I want to hear from you. Have you been diagnosed with Vitamin D deficiency? Which foods have you found helped you the most?