Vitamin D has a number of variations. According to the Mayo Clinic, when products are labeled with vitamin D supplements, they also include forms of vitamin D2 and D3. Technically, vitamin D is a metabolic nutrient and not a vitamin, according to the Vitamin D Council. It is a hormone that plays an important role in gene development. Sufficient levels of vitamin D are vital to prevent a variety of diseases, ranging from rickets to cancer, osteoporosis and inflammatory bowel disorders. The body absorbs vitamin D from sunlight and a variety of food sources.
Fortified Foods
A number of prepared foods are infused with additional vitamin D3. The most common fortified foods that contain the nutrient are milk and cereal products, according to nutritionist Pamela Egan. The amount of vitamin D in packaged food is listed on the label. A bowl of fortified cereal topped with fortified milk provides sufficient levels of the vital supplement to avoid vitamin D deficiencies. Other foods commonly fortified with vitamin D include margarine, yogurt and orange juice.
Eggs
While many people avoid egg yolks because of the fat and cholesterol content, egg yolks are a source of vitamin D3. Two eggs can provide nearly a full day's requirement of vitamin D.
Fish
Few natural foods contain vitamin D, which is why fortified foods and additional supplements are required to prevent deficiencies. One of the few foods that naturally contains vitamin D, in addition to eggs, is certain kinds of fish, according to the Office of Dietary Supplements. The skin of salmon, mackerel and tuna contain high levels of the nutrient. Fish oil, such as cod liver oil, is a rich source of vitamin D. One tablespoon of cod liver oil provides nearly 300 percent of the body's daily requirements.
Mushrooms
Although mushrooms grow in the dark, they soak up ultraviolet light when they are processed. According to the Global Healing Center, dried versions of both button and shiitake mushrooms contain vitamin D. Mushrooms that are dried in natural sunlight hold the richest forms of the nutrient. According to the Office of Dietary Supplements, 3 oz. of dried mushrooms provide 100 percent of the daily requirements of vitamin D.
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