Vitamin D is important for maintaining good health. There are probably many people who want to actively take in vitamin D but don't know what foods to eat. In this article, we will introduce foods rich in vitamin D in a ranking format.

Vitamin D is a nutrient that can be incorporated into your diet and lifestyle. Use this article as a reference to ensure you get enough vitamin D and keep your body in good condition.

Top 10 foods rich in vitamin D

Vitamin D is a nutrient found in large amounts in seafood and mushrooms. There are only a few foods that contain vitamin D, so you need to consciously incorporate it into your diet. From here, we will introduce foods rich in vitamin D, divided into two categories: seafood and mushrooms.

The number one seafood that contains a lot of vitamin D is salted bonito. Although it is not often served on the table, it is available on online shopping sites, so if you are interested, please check it out.

Salted internal organs such as the stomach and intestines are generally called ``Salted Bonito Fish''. Shiokara is not something you eat in large quantities on its own, but it is popular as an appetizer with alcohol, and it has just the right amount of saltiness, so you can enjoy it by adding it to fried rice or hiyayakko.

Also, although not included in the ranking, the following seafoods that are often found in supermarkets are high in vitamin D.

*Amount of ingredients per 100g
・Sujiko (47μg)
・Salmon roe (44μg)
・Kawahagi (43μg)
・Sockeye salmon (grilled) (38μg)

Sujiko are mainly salmon eggs that are attached to the ovarian membrane. On the other hand, salmon roe is a food made by removing the ovarian membrane from the sujiko and loosening it.

There are also several types of salmon, and ``sockeye'' is a type of salmon that has particularly red flesh. It has a strong flavor and is processed into flakes and smoked salmon, and many people may have it on their table as a companion to rice or alcohol.

Kawahagi is a white fish with a moderate texture and is often eaten boiled or dried. The taste does not change much throughout the year, but the season is from June to August and from November to February.

The No. 1 mushroom in the ranking of mushrooms that contain a lot of vitamin D is ``Arage Wood Fungus.'' Because it has the name jellyfish, some people think it is seaweed, but wood ear fungus is actually a mushroom.

Most of the wood ear mushrooms that are distributed in Japan are "Arage wood ear mushrooms", which can be enjoyed with a crunchy texture. It is often used in stir-fries and chilled Chinese dishes.

The following are easy-to-obtain mushrooms that are high in vitamin D and are not listed above.

*Amount of ingredients per 100g
・Eringi mushroom (grilled) (3.1μg)
・Usuhiratake (raw) (2.4μg)
・Enoki mushroom (raw) (0.9μg)
・Bunshimeji mushrooms (boiled) (0.9μg)

All of these ingredients are easily available at supermarkets. Mushrooms themselves do not have a strong taste, so they can be used in a variety of menus. Dishes using mushrooms include cooked rice, pasta, hot pot, and ajillo.

【source】
“Japanese Food Standard Composition Table 2020 Edition (8th Edition)” (Ministry of Education, Culture, Sports, Science and Technology)
https://www.mext.go.jp/a_menu/syokuhinseibun/mext_01110.html

Role of vitamin D and recommended intake amount

There are various benefits to taking vitamin D, but many people say they don't know what specific effects it will have. From here, we will introduce the role of vitamin D and the recommended intake amount.


●Role of vitamin D

Vitamin D can be expected to have the effect of supporting the function of calcium. People who want to keep their bodies in good shape or who are concerned about their beauty conditions should actively consume it.


●How vitamin D is produced

Vitamin D can be obtained from food, but it can also be synthesized in the body when exposed to sunlight. When the skin is exposed to ultraviolet rays, vitamin D is produced from a component called 7-dehydrocholesterol in the skin.


●Estimated daily intake of vitamin D

According to the Ministry of Health, Labor and Welfare, the recommended amount of vitamin D for men and women over the age of 18 is 8.5 μg per day.

The upper limit of vitamin D that can be tolerated per day is 100 μg for both men and women over the age of 18. Vitamin D accumulates in the body, so excessive intake may lead to hypercalcemia. Please be careful not to overdosing, and take appropriate amounts by correctly determining the daily required amount.

【source】
“Dietary Intake Standards for Japanese (2020 Edition)” (Ministry of Health, Labor and Welfare)
https://www.mhlw.go.jp/content/10904750/000586553.pdf


●Is vitamin D a nutrient often lacking?

It is known that many Japanese people are deficient in vitamin D. The recommended amount of vitamin D is 8.5μg per day, but the average intake is lower at 6.9μg.

Causes of vitamin D deficiency include excessive UV protection, decreased outdoor activity, and changes in dietary habits.

【source】
“Summary of National Health and Nutrition Survey Results (2019)” (Ministry of Health, Labor and Welfare)
https://www.mhlw.go.jp/content/10900000/000687163.pdf

Tips for getting enough vitamin D in your daily life

What are some ways to incorporate vitamin D into your daily life? Here are some tips to overcome vitamin D deficiency.


●Take adequate sunbathing

Although the amount of time required varies depending on the region and season, the recommended time for sunbathing is 15 to 30 minutes.

In addition, it is best to avoid prolonged exposure to UV rays. It may lead to sunburn and skin aging. If you're concerned about sunburn, it's a good idea to protect your face from UV rays and leave your legs and arms in the sun.

Also, vitamin D is not produced unless the skin is exposed to direct sunlight. When exposed to glass indoors or covered with clothing, the amount of vitamin D produced decreases. Go outside and get some direct sunlight.


●Actively incorporate “dried foods” and “stir-fried foods” into your meals.

If you choose the same type of mushrooms, it's best to choose dried ones over fresh ones. The vitamin D content of fresh shiitake mushrooms is 0.4 μg, but the amount of vitamin D in dried shiitake mushrooms is 12.7 μg, which increases by drying.

Mushrooms contain a substance called ergosterol, which is converted to vitamin D when exposed to ultraviolet light. Whether fresh or dried, mushrooms should be exposed to sunlight for a few hours before cooking.

In addition, you can efficiently ingest vitamin D by changing your cooking methods. Vitamin D is absorbed more efficiently when eaten with oil by frying or frying.

Nutrition that can be expected to have a synergistic effect when taken with vitamin D

Vitamin D may be better absorbed when combined with other nutrients than when taken alone. Here we will introduce nutrients that are compatible with vitamin D.


●Calcium

Calcium is the most abundant mineral in the body and is a nutrient that makes up the skeleton, accounting for 1-2% of the body weight. It is also involved in nerve transmission and hormone secretion, and plays an important role.

Foods rich in calcium include milk, cheese, beans, and small fish. Like vitamin D, Japanese people tend to be deficient in calcium, so it is a good idea to actively take in calcium.


●Magnesium

Magnesium is a type of mineral that helps enzymes in the body work. It has a deep relationship with calcium and has the effect of maintaining the health of teeth and bones. In normal life, magnesium is rarely deficient.

However, if you continue to lack sleep or exercise, magnesium becomes more easily consumed. A magnesium deficiency can lead to high blood pressure, nausea, and depression. Foods rich in magnesium include brown rice, nuts, and hijiki.

Get vitamin D from food and live a healthy life

In this article, we introduced foods rich in vitamin D. Vitamin D is a nutrient that is easily deficient, so it is important to understand its effects and take it consciously.

Article supervision

Aloha Saori Jiyugaoka Clinic Director
Professor Saori Todo
Aloha Saori Jiyugaoka Clinic

Graduated from Nippon Medical University School of Medicine. After training at Nippon Medical University Musashi-Kosugi Hospital, he entered the Department of Nephrology.
After that, he worked as the director of Zenninkai Maruko Clinic for 10 years.
Currently opening Aloha Saori Jiyugaoka Clinic. He claims to specialize in internal medicine, dermatology, and cosmetic dermatology.

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