Vitamin D is an essential vitamin that has a part in several body functions. It helps the body absorb, and maintain, calcium, as well as promotes bone growth and ensures bone health. According to the National Institutes of Health's Office of Dietary Supplements, vitamin D also regulates function of the immune system and reduces inflammation. Intake of vitamin D comes in very few ways. When the sun hits the skin, the body naturally produces vitamin D. If you live where there are not many sunny days, you may need to take a vitamin D supplement. Aside from sunshine and supplements, vitamin D is available from a few food sources.
Seafood
There are very few food sources of vitamin D. According to the International Food Information Council, natural sources are fatty fish, such as mackerel, sardines, salmon, cod liver and oysters. The recommended intake (RI) of vitamin D, as set by the Food and Nutrition Board at the Institute of Medicine, is 5 mcg, or 200 IU, until the age of 50. At 50, the RI doubles to 10 mcg daily, or 400 IU. One tablespoon of cod liver oil delivers 1,360 IU, or 340 percent of the RI. This is by far the best dietary source of vitamin D. By contrast, 3.5 oz of salmon or mackerel contains 90 percent of the RI.
Dairy Products
Dairy products are another good dietary source of vitamin D, although they usually contain a high amount because they are fortified with it. The NIH reports that since the 1930s, all milk in the United States is fortified with vitamin D. Dairy products that contain vitamin D are milk, cheeses, yogurts, cream and butter. Eggs yolks also contain a natural vitamin D, although they are not always considered dairy.
Fortified Foods
Due to the fact that it is difficult to get 100 percent of the RI of vitamin D from foods, the FDA allows many foods to be fortified with it by adding it to the product. These fortified sources of vitamin D include cereals, margarine, some orange juices, flours and other drinks that are fortified with calcium.
In addition to the food sources listed, the University of Maryland Medical Center recommends that everyone get vitamin D by being exposed to 15 minutes of sunshine, 3 times per week.
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