Does Avocado Have Vitamin D?

While avocado is certainly nutritious!–the amount of vitamin D it contains is somewhat negligible and it is not a potent source of vitamin D. This doesn’t mean you shouldn’t eat it, but that there are many other vitamin D rich foods to consider instead. Let me explain!

While avocado consumption is a great addition to your diet and can also be helpful for weight loss, it will not, unfortunately, help reduce the risk of vitamin D deficiency.

Don’t Eat Avocados for Vitamin D

In Canada, the recommended daily intake (RDI) for vitamin D varies depending on age and other factors. The following are the current RDIs for vitamin D in Canada, as established by Health Canada:

• Infants 0-6 months: 400 international units (IU) per day
• Infants 7-12 months: 400-600 IU per day
• Children 1-3 years: 600 IU per day
• Children 4-8 years: 600 IU per day
• Children and adolescents 9-18 years: 600-1000 IU per day
• Adults 19-70 years: 600-4000 IU per day (with an upper limit of 4000 IU per day)
• Adults over 70 years: 800-4000 IU per day (with an upper limit of 4000 IU per day)
• Pregnant and breastfeeding women: 600-4000 IU per day

It's important to note that vitamin D recommendations can vary depending on individual health conditions and other factors, so it's always a good idea to consult with a healthcare professional to determine the appropriate daily intake for your individual needs.

What Are the Best Ways to Get Adequate Vitamin D?

There are several foods that contain vitamin D, and consuming a variety of these foods can help you meet your daily vitamin D requirements.

• Fatty fish, such as salmon, trout, and tuna
• Cod liver oil
• Egg yolks
• Fortified milk and plant-based milk alternatives
• Fortified breakfast cereals
• Fortified tofu
• Mushrooms (if exposed to UV light)

It's important to note that it may be difficult to get enough vitamin D through food alone, especially during the winter months when sunlight exposure is limited. For this reason, many people in Canada may also need to take a vitamin D supplement. Consult with your healthcare professional to determine the best course of action for meeting your individual vitamin D needs.

Supporting Vitamin D Through The Winter

In Canada, vitamin D supplementation is particularly important during the fall and winter months, when sunlight exposure is limited due to the angle of the sun and the shorter days. This is because vitamin D is primarily produced in the skin when it is exposed to sunlight, and during the fall and winter months, the sun's rays are not strong enough for the body to produce adequate amounts of vitamin D.

It's important to note that the specific months during which higher vitamin D supplementation may be necessary can vary depending on your location within Canada, as well as individual factors such as skin pigmentation and lifestyle habits. Generally, it is recommended that adults in Canada consider taking a daily vitamin D supplement of 600-4000 IU during the fall and winter months, particularly if they have limited sun exposure or do not consume adequate amounts of vitamin D through diet.

Best Ways to Supplement Vitamin D in Canada

There are several ways to supplement vitamin D in Canada, including:

1. Vitamin D supplements: Vitamin D supplements come in many forms, including tablets, capsules, and drops. They are widely available over-the-counter at drugstores, health food stores, and online. Vitamin D3 (cholecalciferol) is the preferred form for supplementation, as it is the form of vitamin D that the body produces naturally when exposed to sunlight.
2. Vitamin D-fortified foods: Many foods in Canada are fortified with vitamin D, including milk, plant-based milk alternatives, orange juice, and breakfast cereals. Look for foods that are labelled as "fortified with vitamin D" to ensure that you are getting an adequate amount of the vitamin.
3. Sun exposure: The body naturally produces vitamin D when the skin is exposed to sunlight. During the spring and summer months in Canada, spending 15-20 minutes outside in the sun without sunscreen during peak hours (10 am to 3 pm) can help the body produce vitamin D. However, it's important to be mindful of skin cancer risks and to take precautions to protect your skin from sun damage.

Note that the appropriate amount of vitamin D supplementation can vary depending on age, health status, and other individual factors. Consult with a healthcare professional to determine the best course of action for meeting your individual vitamin D needs.

Disclaimer

Pascoe Canada does not offer health or medical advice as we are not a healthcare practitioner. Please speak with your healthcare practitioner before beginning any program related to nutrition, diet, exercise, fitness, medical, and/or wellness. All content published by Pascoe Canada is developed through collaborating with licensed medical professionals and contributors. This includes text, graphics, images, and other material on the website, newsletter, and products (“Content”). This content is for informational purposes only and does not constitute medical advice. The content does not substitute professional medical advice, diagnosis, or treatment. Please always do your own research on whether this is for you along with your healthcare practitioner advice. Always consult your healthcare practitioner prior to using specific herbs because you might have underlying conditions that need professional care. The content is general in nature and is subject to change. It is not intended to cover all possible uses, directions, precautions, warnings, drug interactions, allergic reactions, or adverse effects.