The Thoughts and Adventures of Sarah Harris

theology, philosophy, health, cooking, and more

Living in a Not-So-Sunny Place: Getting Sufficient Vitamin D

As usual, when gloomy weather presents itself, I get sluggish and lack motivation. In California, dreary weather was not the norm so adjusting to Olympia and it’s frequent gloominess has not been easy. Most days are sluggish. Most days I am lacking energy and motivation. Part of this, I am certain, is just due to the place of life I am in, but part of it is also the lack of vitamin D in my diet.

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At latitudes above 45 degrees such as Olympia, even the summer sun does not provide sufficient vitamin D in the diet (Sullivan). Since Vitamin D is vital for calcium and mineral absorption needed for bones, decreases depression, and is necessary for so many other bodily functions, I have decided that I’m going to need to find new ways to get vitamin D into my daily diet.

Thankfully, the Weston A Price Foundation has provided a chart of foods that contain high levels of Vitamin D. I think I will soon be introducing Cod Liver Oil and Sardines to my diet!

“USDA databases compiled in the 1980s list the following foods as rich in vitamin D. The amounts given are for 100 grams or about 3 1/2 ounces. These figures demonstrate the difficulty in obtaining 4,000 IU vitamin D per day from ordinary foods in the American diet. Three servings of herring, oysters, catfish, mackerel or sardines plus generous amounts of butter, egg yolk, lard or bacon fat and 2 teaspoons cod liver oil (500 iu per teaspoon) yield about 4,000 IU vitamin D—a very rich diet indeed!”

Cod Liver Oil
Lard (Pork Fat)
Atlantic Herring (Pickled)
Eastern Oysters (Steamed)
Catfish (Steamed/Poached)
Skinless Sardines (Water Packed)
Mackerel (Canned/Drained)
Smoked Chinook Salmon
Sturgeon Roe
Shrimp (Canned/Drained)
Egg Yolk (Fresh)
Butter
Lamb Liver (Braised)
Beef Tallow
Pork Liver (Braised)
Beef Liver (Fried)
Beef Tripe (Raw)
Beef Kidney (Simmered)
Chicken Livers (Simmered)
Small Clams (Steamed/Cooked Moist)
Blue Crab (Steamed)
Crayfish/Crawdads (Steamed)
Northern Lobster (Steamed)
10,000
2,800
680
642
500
480
450
320
232
172
148
56
20
19
12
12
12
12
12
8
4
4
4
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