When you think of vitamin D, you probably naturally group it with all of the other anti-aging vitamins. You’d be wrong. It’s actually not a true vitamin—many experts consider vitamin D to be more of a hormone than one of the anti-aging vitamins because it is primarily produced in the body when our skin receives sunlight.
Vitamin D is essential for the control of cell growth, bone development, neuromuscular function, immune system regulation, stabilizing mood, and lowering the risk of inflammation. Vitamin D is also widely known to stimulate the absorption of calcium—when your body isn’t producing enough vitamin D, it will try to recover some of the calcium in the blood by taking it from your bones, which interferes with your body’s ability to maintain bone health as you age. Unfortunately, your body’s ability to produce vitamin D declines with age, which is why a significant majority of older adults are vitamin D deficient.
Although UV rays from the sun are the primary source of vitamin D, it isn’t the only source. Rather than relying solely on anti-aging supplements, you can boost the level of vitamin D in your body by simply making changes to your anti-aging diet. Keep reading to find out about the five best anti-aging foods and oils to develop a solid vitamin D foundation.
Sources:
Murray, M. et al, The Encyclopedia of Healing Foods (New York: Atria Books, 2005), 100.
“Vitamin D Deficiency Speeds Up Aging of Bones,” Medical News Today web site, July 15, 2013;
https://www.medicalnewstoday.com/articles/263366.php.
Salmon: Wild salmon is a significant source of vitamin D, more so than non-organically farmed fish. It contains the highest natural source of vitamin D among anti-aging foods; a four-ounce serving contains 1,059.14 IU, which is 264.79% of your recommended daily value. When you consume half a fillet of sockeye salmon, you get 1,400 IU of vitamin D. That is more than double needed for your day.
Fortified Milk: Vitamin D is added to almost all types of cow’s milk in the U.S. According to the World’s Healthiest Foods, grass-fed cow’s milk contains 62.22 IU of vitamin D per every four-ounce serving. Non-dairy milk is also known to contain significantly high amounts of vitamin D.
Cod Liver Oil: Cod liver oil is another good alternative for vitamin D. It contains high amounts of omega-3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), which are also good factors for a healthy heart. Every 100-gram serving of cod liver oil provides 10,001 IU of vitamin D.
Eggs: One egg from free-range chickens contains 26.50 IU of vitamin D. For vegetarians who eat eggs, they’re an excellent source of vitamin B12 and protein as well. A meal with two large eggs contains about one-tenth of your daily dose of vitamin D.
Mushrooms: Mushrooms have the ability to produce vitamin D when exposed to sunlight, similar to humans. Portobello mushrooms have greater amounts of vitamin D, with 400 IU per three-ounce serving. Shiitake mushrooms are also considered a good source of vitamin D, containing 17.40 IU per 87-gram serving. Mushrooms naturally grow in the dark, but certain varieties are now being grown in ultraviolet light to specifically produce more vitamin D.
Sources:
“12 Ways to Get Your Daily Vitamin D,” Health.com web site; https://www.health.com/health/gallery/0,,20504538_6,00.html, last accessed November 18, 2013.
Shapley, D., “Top 10 Natural Sources of Vitamin D in Food,” The Daily Green web site; , last accessed November 18, 2013.
“Top 10 Foods Highest in Vitamin D,” Health-Alicious-Ness.com; , last accessed November 18, 2013.
“Vitamin D: What can high-vitamin D foods do for you?,” The World’s Healthiest Foods web site; , last accessed November 18, 2013.
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