It has been proposed that diet, rather than sun exposure, should be the main source of vitamin D. However, milk, which frequently doesn’t contain at least 80% of what is claimed on the label, is the main fortified dietary source of vitamin D. Oily fish like salmon and mackerel have been hailed as particularly good sources of vitamin D. Little is known about how different cooking methods affect fish’s vitamin D content. We started an investigation and assessed the vitamin D content in various fish species as well as the impact of baking and frying on the vitamin D content. Unexpectedly, the vitamin D content of farmed salmon was roughly 25% higher than that of wild salmon. Even within a species, fish vitamin D levels varied greatly. These findings imply that the vitamin D content tables need to be updated and reevaluated because they are out-of-date.
Nowadays, vitamin D deficiency is acknowledged as a global issue affecting both children and adults (1-3). Children and adults alike either avoid sun exposure or use sun protection because they are concerned about skin cancer, which puts them at a high risk for vitamin D deficiency. Consequently, their diet or supplements are their only sources of vitamin D. In the United States, milk (100 IU/8 oz), some orange juices (100 IU vitamin D3/8 oz), some breads, yogurts, and cheeses are the main fortified foods that contain vitamin D. Irradiated mushrooms contain vitamin D2 in varied amounts. Naturally, oily fish flesh contains vitamin D. According to the dietary tables, salmon is estimated to have 400 IU of vitamin D3/3. 5 oz.
To determine the amount of vitamin D in foods, a vitamin D assay was created. The details are shown in . Usually, 1 gram of fish flesh was saponified, and the lipid content was then extracted. On a C-18 reverse phase column used for preparation, the lipid extract was chromatographed. On a straight phase high performance liquid chromatography system (HPLC), the vitamin D fraction was collected and chromatographed. Based on the UV absorption and area under the curve, the vitamin D fraction was collected and chromatographed on a reverse phase HPLC to determine how much vitamin D2 and vitamin D3 was present.
A subset of samples from the reverse phase HPLC were recovered for confirmation and used with the previously mentioned liquid chromatography tandem mass spectroscopy system (4) ()
The amount of vitamin D3 found in wild-caught salmon ranged from 988 to 524 (mean SEM) IU. 5 oz, which is a typical serving size for dinner () whereas farmed salmon only contained about 25% of the vitamin D found in the flesh of wild salmon. The average amount of vitamin D3 present in the flesh of farmed salmon was 240 108 IU. Due to its high oil content, blue fish is regarded as one of the best food sources of vitamin D3. However, our analysis showed that a mean amount of 280 68 IU of vitamin D3/3 was present in four different samples of blue fish. 5 oz. Cod and gray sole, two white fish with typically very little fat in their flesh, were found to contain 104 IU and 56 IU of vitamin D3/3. 5 oz respectively. Additionally, farmed trout had 388 to 212 IU of vitamin D3, and Ahi-yt tuna had 404 to 440 IU.
Little is known about how cooking affects fish’s vitamin D content. Almost all of the vitamin D content in farm salmon was destroyed when it was baked. e. 240 IU of vitamin D3 was recovered from 3. 5 oz. of salmon. 245 IU of vitamin D3 were present in the salmon’s initial concentration when it was raw. But when the salmon was fried in vegetable oil, about 50% (123 IU of vitamin D3) of the vitamin D3 was retained. ).
Additionally, we assessed the vitamin D content of mackerel, which is typically regarded as a superb source of vitamin D3 due to its oily composition. However, we only found 24 IU of vitamin D3 in 3 of the samples that we tested. 5 oz.
People with limited knowledge of human nutrition and vitamin D expertise have asserted that everyone can get the recommended amount of vitamin D from their diet and that unprotected sun exposure should be avoided (5). However, the majority of specialists concur that 1,000 IU of vitamin D3 are necessary in the absence of sunlight exposure (1-3, 6, 7). Fish, particularly oily fish like salmon, mackerel, and blue fish, have long been thought to be excellent sources of vitamin D3. However, despite the fact that many fish species were thought to contain sufficient amounts of vitamin D, our analysis of the vitamin D content revealed that they did not. Foods that have been traditionally recommended as good sources of naturally occurring vitamin D need to have their vitamin D content reevaluated.
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Vitamin D, also known as “the sunshine vitamin,” has more good news: Research indicates that it may be essential for preventing bone loss, hypertension, and autoimmune diseases. The amount of vitamin D that adults should consume each day has recently increased to 600 International Units (IU), and exposure to the sun alone won’t be enough to meet your needs, especially if you wear sunscreen. Eat foods high in vitamin D, such as the salmon and anchovies in our Roast Salmon with Sweet Chipotle Glaze and anchovies in our Bagna Cauda Dip, and take a supplement.
20-Sea bass, raw
There are 5. All species of sea bass contain 6 mcg of vitamin D per 100 grams, which is 28% of an average adult’s daily requirement. 85 grams (3 oz) of the fish, or 4 servings, are provided by one 76 mcg of vitamin D or 23. 8% of total daily vitamin D. 1 fillet at 129 grams provides 7. 36% of the recommended daily allowance of vitamin D, or 22 mcg,
8-Swordfish, raw
There are 13. 100 grams of raw swordfish, or 9 mcg of vitamin D, is equivalent to 69. 5% of daily vitamin D requirements for the average adult. 85 grams (3 oz) of the fish, or one serving, provides 11 calories. 8 mcg, or 59% of the recommended daily intake of vitamin D
FAQ
Which canned fish has most vitamin D?
The findings showed that dried sardine had the highest level of vitamin D (48). 86 μg/100g), followed by canned anchovy (15. 22 μg/100g), then Smoked herring (12. 12 μg/100 g). White tuna meat preserved in water had the lowest vitamin D content (6). 81 μg/100g) and pink salmon in water (3. 58 μg/100g).
Does canned fish contain vitamin D?
A 3-ounce can of light tuna contains up to 269 IU of vitamin D. 5 ounces (100 grams), or 34% of the DV (15), is one serving.
What vitamins are in canned mackerel?
Vitamin B-12 is a great source of nutrition in mackerel. A serving provides 8. You will receive significantly more than the adult daily allowance of 71g. Niacin, iron, vitamin B6, riboflavin, magnesium, phosphorus, folate, and selenium are additional nutrients found in mackerel.
