Important to the proper function of the body, vitamin D helps us utilize calcium to make and maintain a strong and durable skeletal system. Vitamin D consists of two separate forms of the vitamin. The first form, D2 or ergocalciferol, is found more commonly in plants. According to the World's Healthiest Foods website, the animal- based form of vitamin D, cholecalciferol, also called D3, is more available to the body than D2.
Fish
The University of Maryland Medical Center indicates that cod liver oil is the highest source of vitamin D3. According to the National Institutes of Health, 1 tbsp. of cod liver oil offers over 300 percent of the daily requirement of D3. Salmon, tuna, mackerel, sardines, herring and other fatty saltwater fish also provide significant quantities of the vitamin.
Dairy Products
Because vitamin D3 works with calcium in the body for bone development, it is incorporated into dairy products to help make the calcium within them more available. In the United States all milk on the market, whether skim, reduced fat or whole milk, receive this supplementation. A typical serving of milk provides about a third of the total amount required by the body on a daily basis. Cheeses, yogurt, ice cream and other dairy product are also sources of vitamin D3.
Other Foods
Egg yolks and beef liver also contain amounts of vitamin D3. According to the Linus Pauling Institute at Oregon State University, orange juice and breakfast cereals are also typically fortified with D3. The amount of the vitamin in each product varies between manufacturers; however, on average 8 oz. of fortified orange juice provides about 50 percent and 1 cup of fortified cereal contains around 20 percent of the total daily required amount of vitamin D3 for the average adult.
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