A recently published study from Tohoku University’s Graduate School of Pharmaceutical Studies suggests that Vitamin D can actually help eliminate amyloid plaque buildup, the protein that is largely believed to be the cause of Alzheimer’s onset. Although their tests were conducted on mouse brains, their results validate a previous study, done on human Alzheimer’s patients with equally optimistic results.
Below is a guide of foods with a high Vitamin D content:
|
Food |
IUs per Serving* |
Percent DV** |
| Cod liver oil, 1 tablespoon |
1,360 |
340 |
| Salmon (sockeye), cooked, 3 ounces |
447 |
112 |
| Mackerel, cooked, 3 ounces |
388 |
97 |
| Tuna Fish, canned in water, 3 ounces |
154 |
39 |
| Orange Juice (fortified w/Vitamin D), approx. 1 cup |
137 |
34 |
| Milk (any type fortified w/Vitamin D), 1 cup |
115 – 124 |
29 – 31 |
| Yogurt (fortified w/20% of DV for Vitamin D), 6 ounces |
88 |
22 |
| Margarine (fortified), 1 tablespoon |
60 |
15 |
| Liver/Beef (cooked), 3.5 ounces |
49 |
12 |
| Egg (Vitamin D found in yolk), 1 large |
41 |
10 |
| Cereal (fortified w/10% of DV for Vitamin D), approx. 1 cup |
40 |
10 |
| Cheese (Swiss), 1 ounce |
6 |
2 |
* IUs = International Units | ** DV = Daily Value | Source: National Institute of Health
The DV for Vitamin D is currently set at 400 IU for adults and children age 4 and older.
Direct sunlight is also a significant source of Vitamin D, although exposure can be limited by cloud cover or use of sunscreen with an SPF of 8 or more. Research suggests that 5-30 minutes of sun exposure between 10AM – 3PM, at least twice a week, can lead to sufficient Vitamin D.
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