Mr. Menopause [00:00:00]:
It's Mr. Menopause in the Kitchen and I'm excited to share my top five Mr. Menopause approved foods that are Rich in Vitamin D. Now these are kitchen heroes that aren't just tasty, they're packed with nutrients that you need for strong bones and overall well being, especially during menopause and as you age. So let's dive in and discover the delicious ingredients that deserve a place on your shopping list. Salmon is at the top of my list and according to the USDA Food composition database, a three and a half ounce serving of farm raised Atlantic salmon has 526 IU's of vitamin D and about 66% of daily value. However, wild caught salmon can have an even higher vitamin D content with servings providing up to 988 IU's or 124% of daily value. Ideally aim for the wild caught option, but either way salmon is an easy way to get your vitamin D fix thanks to its rich and healthy fatty content.
Mr. Menopause [00:01:14]:
Next on my list is herring. Now these fish typically feast on small fish like anchovies and sardines, along with tiny crustaceans and others. Fresh Atlantic Herring offers 216 IU's per 3.5 ounce servings, accounting for 27% of vitamin D's daily value. Another great addition to my list is mushrooms. They stand out as the sole non animal unfortified food source of vitamin D, offering a significant amount of D2 in a single serving. However, it's crucial to note that not all mushrooms are equal in their vitamin D content. Some brands cultivate mushrooms in darkness, significantly reducing their vitamin D2 levels. On the other hand, certain brands utilize ultraviolet light during cultivation, resulting in mushrooms that can provide between 130 and 450 IU's of vitamin D2 per 3.5 ounces.
Mr. Menopause [00:02:17]:
Opt for wild or sun dried varieties or those treated with UV light to ensure that you get the most out of your mushrooms. I cannot forget about ocean raised fish as well, especially sardines. Sardines thrive on plankton that's rich in vitamin D, resulting in significantly higher levels of this essential nutrient compared to other farm raised counterparts. A single can of sardines is about 3.8 ounces ounces and it packs an average of 177 IU's which is 22% of vitamin D's daily value. Last but not least, we have eggs. While most of the protein in eggs is concentrated in the whites, the yolks contain a majority of the healthy fats vitamins and minerals, including vitamin D. A typical egg yolk contains around 37ius of vitamin D, contributing to 5% of the daily value. And let me just say it's a myth that egg yolks cause high cholesterol.
Mr. Menopause [00:03:24]:
In fact, properties found in the yolk are seen as an antidote for high cholesterol. When selecting eggs, it's essential to choose wisely, as the vitamin D content can vary depending on the chicken's sun exposure. Eggs from Pasture Raised Chickens that roam outdoors and soak up sunlight tend to have higher vitamin D levels, making pasture raised eggs a preferable choice for boosting nutrient intake.
