According to Harvard School of Public Health, laboratory studies have shown that vitamin D is vital in controlling infections and can reduce the growth of cancerous cells. Vitamin D aids your body in the absorption of phosphorus and calcium, which are critical for developing bone. The Linus Pauling Institute at Oregon State University states that the adequate intake for vitamin D is 200 IU for adults ages 19 to 50 and 400 IU for adults ages 51 to 70.
Fish
Many types of fish are a source of vitamin D. Herring contains a highly concentrated level of vitamin D, with 214 IU per 100 g cooked with dry heat. You can obtain 193 IU of vitamin D through 100 g of sardines, while 100 g of cod provides you with 46 IU of vitamin D. A single ounce of anchovies or caviar contains more than 19 IU of vitamin D each.
Meat
Meats are another natural source of vitamin D. Pork sausage is among the richest meats in vitamin D, containing 28 IU per 64 g serving. You can provide your body with more than 13 IU of vitamin D from 6 ounces of beef or 100 g of turkey bacon. Other sources of vitamin D from meat include hot dogs, ground turkey, chicken breast, beef sausage, bacon and hamburger.
Eggs, Dairy
Eggs are a high source of vitamin D, containing 59 IU in two eggs. You can add a cup of cheddar cheese to your eggs, which will add an extra 27 IU of vitamin D to your meal. Goat and cream cheese provide over 20 IU of vitamin D each per serving. Most milks fortified with vitamin D contain about 100 IU per 8 ounces.
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