According to the National Institutes of Health, vitamin D is a nutrient that the body needs for an array of functions from bone mineralization to immune system regulation. Though the body can produce vitamin D through the skin after exposure to ultraviolet rays of the sun, it must also be included in the diet to meet daily requirements. Vitamin D is found naturally in only a few foods. However, a growing number of foods are being fortified with the vitamin. Depending on age, an adult requires between 200 and 600 international units (IU) of vitamin D a day.
Natural Sources
Of the few natural sources of vitamin D available, certain types of fish are the richest.
Sockeye salmon, 3 oz., cooked----794 IU
Salmon, pink, canned, with bone and liquid, 3 oz.----465 IU
Light tuna, canned in oil, drained, 3 oz.----229 IU
Atlantic sardines, canned in oil, drained, 3 oz.----164 IU
Flounder or sole, cooked----103 IU
Atlantic pickled herring, 3 oz.----96 IU
White tuna, canned in water, drained, 3 oz.----68 IU
Fortified Dairy
Milk in the U.S. has been fortified with vitamin D since the 1930s to prevent rickets, the disease caused by vitamin D deficiency. Other foods, such as cereals, yogurts, soy milk and orange juice are now fortified as well, making them good to excellent sources. However, fortification is not as consistent as it is with milk. Reading nutrition labels is a must to know how much vitamin D is in a product.
Soymilk, Silk Vanilla, 8 oz.----120 IU
Milk, nonfat, 8 oz.----115 IU
Cereal, General Mills Raisin Bran, 1 cup----104 IU
Minute Maid Home Squeezed Style + Calcium & Vitamin D, 8 oz.----100 IU
Stonyfield Farm Fat-free yogurt, French Vanilla, 6 oz.----80 IU
Unexpected Sources
There are some often overlooked natural sources of vitamin D that provide small amounts, but can contribute to the day's intake.
Mushrooms, shiitake, cooked, 1 cup----45 IU
Pork, cured, ham, lean only, roasted, 3 oz.----29 IU
Egg, whole, cooked, large----27 IU
Mushrooms, white, cooked, 1 cup----12 IU
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