Vitamin D3 may be better at raising vitamin D levels in your blood than vitamin D2, and can help you build and maintain strong bones, according to the University of Maryland Medical Center. Vitamin D also helps regulate your immune system and may help prevent cancer, notes UMMC. Only a few foods are naturally high in vitamin D3. If you are worried about not getting enough vitamin D3 in your diet, consult with you doctor about taking a supplement that contains vitamin D.
Fish
Fatty fish, including salmon, tuna, mackerel, herring and sardines, are good sources of vitamin D3, reports the Linus Pauling Institute at Oregon State University. Most adults need at least 5mcg, or 200 International Units, of vitamin D each day, and 3 oz. of canned salmon can provide you with approximately 13mcg. For both children and adults, the maximum recommended amount of vitamin D intake each day is 50mcg. Including these types of fish in your diet a few times each week can help you get more vitamin D3 into your body.
Eggs
Eggs are another food that contains vitamin D3. Egg yolks contain the egg's vitamin D3 and provide approximately 25 International Units, according to the U.S. Department of Agriculture's Nutrient Data Laboratory. Although eggs are high in cholesterol, the Harvard School of Public Health reports that if you cut back on saturated and trans fat, one egg a day will not significantly affect your cholesterol. Eggs are also high in vitamin A, protein and other nutrients and can be part of your healthy diet.
Vitamin D-Fortified Foods
According to the National Institutes of Health's Office of Dietary Supplements, most of the vitamin D in the American diet comes from fortified foods. Most of the milk supply in the United States is fortified with vitamin D, and some brands of orange juice, yogurt, cereals and other products are also vitamin D-fortified. One cup of fortified milk contains approximately 100 International Units of vitamin D.
References
- University of Maryland Medical Center: Vitamin D
- National Institutes of Health Office of Dietary Supplements: Dietary Supplement Fact Sheet: Vitamin D
- Linus Pauling Institute: Oregon State University: Vitamin D
- United States Department of Agriculture: Nutrient Data Laboratory: Egg, whole
- Harvard Medical School: Egg Nutrition and Heart Disease : Eggs aren't the dietary demons they're cracked up to be
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