Start Buying Canned Tuna
An excellent pick for a vitamin D-rich diet, canned tuna is inexpensive, versatile, and easy to store. Keep extra cans on hand in your pantry to use in sandwiches, like in this Mediterranean Tuna Panini, or as a protein-rich salad topping. At the grocery store, look for canned light tuna, which contains the most vitamin D, about 150 IUs per 4 ounces.
Egg Sandwich With Pastrami And Swiss
An egg sandwich for the win! Especially when you consider that two eggs can provide you with 74 IU of vitamin D, which is around 10% of your DV.
Get our recipe for an Egg Sandwich with Pastrami and Swiss.
Another vitamin D snack to considerdeviled eggs! They also make for a great appetizer.
Get our recipe for Smoky Deviled Eggs.
Cheese Provides The Essential Fat Cla
Conjugated linoleic acid, or CLA, is a complex compound that does not get enough credit. With the trend of low-fat, no-fat diets, the intake of CLA amongst most Americans is very low. It is an essential, healthy fat that is commonly found in dairy and meat, primarily from grass-fed cows, sheep, and goats .
With the help of CLA, you can experience a loss of body fat and build lean muscle. It also plays a vital role in supporting the immune and inflammatory systems, improving bone mass, regulating blood sugar levels, and reducing your risk of heart disease.
Cheese made from milk from grass-fed cows tends to be high in CLAs. The amount of CLA in these cheeses tend to increase with the amount of fresh grass eaten. Therefore, when cows have access year-round to fresh grass, you can have as much as 30 mg of CLA per ounce of cheese produced .
Bottom Line: Grass-fed cheeses are rich in CLA, which can regulate your blood sugar and reduce your risk of heart failure.
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Cheese Can Have A Positive Effect On Your Dental Health
A study done by dental professionals showed that eating cheese might help to prevent dental cavities. Four groups were tested, consuming milk, sugar-free yogurt, paraffin, and cheese, and the pH balance in various areas of their mouths were tested before and after consumption. A pH level lower than 5.5 can leave your teeth at risk for erosion due to acids created in your mouth. While the groups who drank milk, and ate paraffin and sugar-free yogurt showed no significant change, the group who ate cheese experienced an increase in pH levels .
The findings may be the result of increased saliva production, due to chewing, which protects teeth from erosion. It could also be that certain components of the cheese adhered to the teeth, protecting them from acid. Either way, your teeth are made up of the same substances as your bones. Just as cheese is beneficial for your bone health, it can also have positive effects on your dental health.
Bottom Line: Cheese can keep your teeth strong and prevent expensive dental work that results from decay.
Prebiotics + Probiotics = A Healthy You
Prebiotics are non-living, non-digestible carbohydrates naturally found in a variety of foods. Your body actually cant digest prebiotics, so theyre what probiotics feed off of to remain actively working in your digestive system. They help the digestive system by promoting the growth of good bacteria. Prebiotics and probiotics work together in balance to make sure our digestive system stays on track and regular. Research has found that consuming a variety of prebiotic and probiotic food sources may improve your bodys natural functions, including both your immune and digestive system.
- 8 ounces medium pasta shells
- 6 slices bacon, diced
- 1 1/2 tablespoons finely chopped sage
- 1 1/4 cups half and half
- 1 can butternut squash puree
- 1 teaspoon Dijon mustard
- 3 cups shredded extra-sharp cheddar cheese
- salt and black pepper, to taste
- 2 tablespoons chopped fresh chives
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A Sprinkle Of Cheddar Cheese Provides A Boost Of Vitamin D
Is there anything better than hearing that one of your favorite foods also contains important nutrients? Truth be told, this is probably always the case, since all foods contain nutrients. But in the case of vitamin D, cheese lovers in particular have something to celebrate.
A 1-ounce serving of cheddar cheese contains 12 international units of vitamin D, about 2 percent of the recommended daily value, according to the National Institutes of Health. That may not sound like a lot, but if you combine it with two eggs , you get an omelet that provides about 14 percent of the vitamin D you need in a day. Or if you eat it on a snack board alongside sardines , you can get 8 percent of your vitamin D for the day.
To be honest, we think this is great news. When is cheddar cheese not the perfect snack or add-on to a meal? Heck, it even works as part of a dessert spread if you put out a fancy cheese plate!
The Best Ways To Get Enough Vitamin D
The best way to get enough vitamin D is through exposure to the sun, however if your exposure is not enough then try to add food sources that are rich in vitamin D. If you find it difficult to achieve the right level of vitamin D, then dietary supplements are highly recommended.
The Institute of Medicine has verified the Recommended Dietary Allowance expressed in International Units or IU. For ages from 1- till 70 years the RDA of vitamin D is 600IU per day, while 800IU per day is recommended for people above 70 years . These values can be varied up to 5000 IU per day depending upon health needs.
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Where To Find And How To Use Goat Cheese
Wondering where to buy goat cheese if youre concerned about getting the best quality? Check your local farmers market for organic goat cheese, or even consider buying organic cheeses online. Depending on how you plan on using goat cheese you might want to try different varieties, including soft, semi-soft, hard, fig, honey, pepper, garlic and herb cheeses.
The best goat cheese brands are those that use organic goats milk from grass-fed animals that are not treated with hormones or antibiotics. Although raw cheeses can be harder to find, I recommend buying them whenever possible because they contain more enzymes and beneficial bacteria due to avoiding high-heat pasteurization. Certain studies have found that the quality of cheese affects the actual chemical composition of the cheese. One analysis of 60 different samples of goat cheese found that farm-produced cheese had more dry matter, high protein levels and more fat. Goat cheeses from farms contained higher concentrations of lactoferrin caprine and serum albumin proteins compared to cheeses produced in factories.
Cereal And Instant Oatmeal
Many kinds of cereal and instant oatmeal products are fortified with vitamin D to meet our daily nutritional requirements. Although these generally possess less vitamin D than natural sources, they can be a good way to improve your nutritional intake. 78 grams of fortified cereal can provide anywhere from 54 to 136 I. U of vitamin D.
Mostly eaten at breakfast, a bowl of cereal or oatmeal with milk and a glass of orange juice will provide half of your recommended daily allowance of vitamin D before lunch.
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Top Twenty Cheese Products High In Vitamin D
Below is a summary list for the top twenty cheese items ranked by the amount or level of vitamin d in 100g.
1. Cheese, pasteurized process, American, fortified with vitamin D : 301IU 2. Cheese product, pasteurized process, American, vitamin D fortified : 280IU 3. Cheese product, pasteurized process, American, reduced fat, fortified with vitamin D : 212IU 4. Cheese, fresh, queso fresco : 110IU 5. Cheese food, pasteurized process, American, vitamin D fortified : 102IU 6. Cheese food, pasteurized process, American, without added vitamin D : 102IU 7. Cheese, dry white, queso seco : 73IU 8. Cheese sauce, prepared from recipe : 41IU 9. Cheese, white, queso blanco : 27IU 10. Cheese, goat, hard type : 26IU 11. Cheese, cream : 25IU 17. Cheese, pasteurized process, American, without added vitamin D : 23IU 18. Cheese, pasteurized process, cheddar or American, low sodium : 23IU 19. Cheese, brick : 22IU 20. Cheese, monterey : 22IU
Following on from the twenty top cheese items or products containing vitamin d we have a more comprehensive break down of Cheese, feta, and the highest item containing vitamin d which is Cheese, pasteurized process, American, fortified with vitamin D. We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 83 types of cheese.
Cheese Can Help Prevent Common Cancers
Theres no doubt about it: cancer runs rampant throughout our population. Colorectal cancer is amongst the most common in the world, affecting the colon and digestive tract. Many complications come along with colorectal cancer, including abdominal pain, nausea and vomiting, rectal bleeding, and, if undiagnosed, can lead to death in the long-run .
While many studies have shown mixed results when it comes to dairy consumption and cancer risk, there has been some evidence that shows milk and cheese can prevent some common cancers, such as colorectal and bladder. There are many factors to consider when it comes to diet and cancer prevention. When it comes to cheese and other dairy products, it is believed that the calcium, vitamin D, and lactic acid can potentially protect you from these cancers ” rel=”nofollow”> 22).
Bottom Line: The calcium content in cheese can potentially help prevent common cancers, like colorectal.
Add Mushrooms To Your Meals
Chanterelle, morel, shiitake, or portobello mushrooms are a delicious and low-cal ingredient that you can add to boost your vitamin D intake . Reach for sliced mushrooms at the salad bar, top your burger with sautéed slices, or experiment with new ways to work them into pasta dishes. If you’re buying mushrooms at the grocery store, keep in mind that stores now carry mushrooms that have been exposed to ultraviolet light, which increases their vitamin D levels.
Sardines May Be Small But They’re Full Of Vitamin D
Sardines get an unfairly bad rap. Yes, they have a strong flavor that’s a little too funky for some people. But if you love foods that add a ton of flavor to otherwise plain dishes, then sardines are definitely something to try.
They also pack a ton of vitamin D for their size. Two Atlantic sardines canned in oil contain 46 international units of vitamin D, about 6 percent of your daily value. They’re also a great source of protein and healthy fats.
The best part about sardines is that they’re inexpensive and convenient. You can buy them canned at your local grocery store and keep them in your pantry for months until you’re ready to use them. They’re great tossed into pasta or on top of a salad, but you can also use them as a toast topper with some spreadable cheese or butter. Squeeze on a bunch of lemon to make them taste fresh, and use as many or as few sardines as you want, depending on how strong you want their flavor to be in your finished dish.
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Some Cheeses Contain More Vitamin D Than Others
Depending what kind you get, cheese can naturally contain upwards of 30 IU of vitamin D per one-cup serving. Fontina, Muenster, and Monterey cheeses are some of the best choices for incorporating vitamin D into your diet.
Richer varieties such as bleu cheese, brie, and gouda have six IU of vitamin D per ounce.
With 50 IU of vitamin D per half-cup, fortified orange juice is alright in moderation but it shouldn’t be your primary source of the nutrient. Drinking too much can cause your blood sugar to rise, Zumpano said.
Fortified Orange Juice Can Help Improve Your Vitamin D Levels
Because an estimated 1 billion people around the world are thought to be deficient in vitamin D, some countries have gotten creative by fortifying common foods with the essential vitamin. Orange juice is one of those foods.
In a 2003 report published in the American Journal of Clinical Nutrition, authors took a look at the safety and bioavailability of vitamin D consumed through fortified orange juice. They found that drinking fortified juice is safe and effectively increases vitamin D levels in adults.
So, how much vitamin D can you expect to get from a glass of fortified orange juice? One 8-ounce cup provides 40 international units , about 5 percent of the recommend daily value. Sure, that’s not a huge amount, but it’s always worth buying fortified juice over the unfortified stuff. If you don’t want to just sip a glass of orange juice with breakfast, try getting creative with it by using it as the liquid base for smoothies, freezing it into popsicles, or even using it as a mixer for cocktails if you drink alcohol.
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Amount Of Vitamin D In Cheddar Cheese
Welcome to the nutritional vitamin d content in 6 different types of cheddar cheese, ranging from 24 IU to 0 IU per 100g. The basic type of cheddar cheese is Cheese, cheddar, where the amount of vitamin d in 100g is 24 IU.
The percentage of the recommended daily allowance for vitamin d is based on a 400 IU RDA level for a mature adult.
Fortified Milk Will Give You A Good Boost Of Vitamin D
Although cow’s milk doesn’t naturally contain any vitamin D, milk in the United States is typically fortified with both vitamin A and vitamin D . In one 8-ounce glass of fortified milk, you’ll get up to 120 international units of vitamin D, about 15 percent of the recommended daily value of 800 IUs, according to the National Institutes of Health.
Of course, vitamin D isn’t the only important nutrient found in milk. It’s packed with calcium, phosphorus, potassium, and B vitamins. It’s also a good source of protein, Healthline explained.
If you want to consume more milk but don’t love the idea of just drinking it straight, there are so many other things to try. Turn your morning coffee into a latte by adding a whole cup of steamed milk instead of just a splash. Cook oatmeal with milk instead of water. Combine milk with a high-fiber, low-sugar cereal for a nutritious breakfast that takes less than a minute to prepare. Or, blend up a smoothie using milk as your liquid base.
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Cheese Is An Excellent Source Of Protein
Responsible for the formation, regulation, repair, and protection of the body, protein is a necessity in our diets, giving you a strong immune system, healthy hair, and proper fluid balance in your body. Without proper protein intake, you are at risk for fluid retention and shrinkage of muscular tissue.
Your body does not store protein. Because of this, your daily food consumption should contain adequate amounts of protein. About 2-3 servings of protein-rich foods per day is adequate for most adults to meet the requirement .
While most cheeses are an excellent source of protein, low moisture-content cheeses are your best choice. If you are looking for the best cheesy source of protein, Parmesan is the one for you. It is the highest protein-content cheese, with 10 grams per ounce. Stay away from wet cheeses, like cottage, ricotta, and other cheese spreads if you are looking for protein content. These are very low in protein and high in fat .
Bottom Line: Cheese can help you receive your daily amounts of protein, giving you leaner muscle and healthier skin and hair.
Why Is Vitamin D So Important
As vitamin D is classed as a hormone in its active form, it has a number of important roles. Some of these include:
- Calcium absorption
- Bone mineralisation and phosphate) to help maintain health of bones and teeth
- Immune regulation
- Supporting brain health and nerve transmission
- Supporting mood.
To help keep vitamin D levels steady, and therefore avoid the troublesome symptoms associated with a deficiency as listed above, a supplement can also come in useful. This should be in addition to eating vitamin D-rich foods, of course, as well as getting out in the sunshine where possible.
Our Balance Mineral Drink offers one means of topping up your vitamin D intake as each sachet contains 5IU. This sensible dose is in addition to other essential nutrients including magnesium, calcium, potassium and zinc. Together these can work well together and aid muscle health, energy and bone maintenance.
Originally written 28 August 2019 .
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Foods With Vitamin K2
Vitamin K is in many foods, but on average, most of what we consume is the K1 form found in plants. These eight vitamin K2-rich foods can help you achieve a better balance in your diet.
Natto is a Japanese dish made from fermented soybeans. Its high in many nutrients that promote good gut health and is the richest source of vitamin K2 available. A 100-gram serving contains 108 micrograms of vitamin K2, more than twice the recommended intake.
Though most vitamin K2 sources are animal-based, eel offers a seafood alternative. There are 63 micrograms in a 100-gram serving of eel, meeting your recommended level for the day.
Cheeses are one of the best sources of vitamin K2 along with nutrients like calcium, vitamin A, and protein. However, theyre also high in saturated fats and calories, so you should moderate your portions. Vitamin K2 content varies based on the cheese, and it increases with age across all types. Common cheeses with the highest amount of vitamin K2 per 50-gram serving include:
- 50 micrograms in Munster