United States Department of Agriculture (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.
Cod Liver Oil 10,000
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Lard (Pork Fat) 2,800
Atlantic Herring (Pickled) 680
Eastern Oysters (Steamed) 642Atlantic Herring (Pickled) 680
Catfish (Steamed/Poached) 500
Skinless Sardines (Water Packed) 480
Mackerel (Canned/Drained) 450
Smoked Chinook Salmon 320
Sturgeon Roe 232
Shrimp (Canned/Drained) 172
Egg Yolk (Fresh) (One yolk contains about 24 IU) 148
Butter 56
Lamb Liver (Braised) 20
Beef Tallow (Dripping) 19
Pork Liver (Braised) 12
Beef Liver (Fried) 12
Beef Tripe (Raw) 12
Beef Kidney (Simmered) 12
Chicken Livers (Simmered) 12
Small Clams (Steamed/Cooked Moist) 8
Blue Crab (Steamed) 4
Crayfish/Crawdads (Steamed) 4
Northern Lobster (Steamed) 4
Vitamin D can reduce the risk of colon cancer, see here and here, can offer protection from tuberculosis and has a host of other benefits.
Fish and meat items are among the richest sources of vitamin D, conversely plant sources of vitamin D are almost non-existent. Note how the second richest food rich in vitamin D is lard.
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Pork Rillettes
Ingredients:
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| Homemade Lard |
2 kg raw ham
600 g lard
10 g salt
3 g (per kilo) pepper
500 ml water
200 ml vouvray or other white wine
Preparation:
Cut the pork into pieces. Pour the water into a heavy cast-iron pot and bring to a boil. Add the lard and the cut-up meat. 2 Cover and cook in a bain marie in the oven at 225ºF for six hours, mixing often with a wooden spoon. 3 When the meat begins to fall apart, the rillettes are cooked. Add the Vouvray and return to the oven for an hour. 4 Remove from the heat. Mix and break up roughly. Season. While still hot, pack into stoneware pots. Let cool, then refrigerate.
| Pork Rillettes |
