A List Of Foods That Contain Vitamin D

Vitamin D is vital for cardiovascular, bone, mental health, and plays a role in cancer prevention. The recommended adequate intake (AI) level for the vitamin D3 (cholecalciferol) according to the Institute of Medicine, Food and Nutrition Board is 5 migrograms (mcg) or 200 International Units (IU) for adults aged 31 to 50 years. After the age of 50, the AI increases to 400 IU or 10 mcg. Excellent food sources of vitamin D include fish, milk, eggs, soy products and fortified cereals.

Animal Food Sources

Fish and fish oil are extremely vitamin D-rich. Pure cod liver oil is the best food source of vitamin D. Just 1 tbsp provides a whopping 1,360 IU, or well over 300 percent of the Recommended Daily Value (DV). Other fish high in vitamin D include salmon and mackerel. A 3.5-oz cooked serving of these varieties of fish provide 360 and 345 IU of vitamin D, respectively, or about 90 percent of the DV. A 3-oz portion of tuna fish, canned in oil, provides 200 IU of vitamin D, or about half the DV. Similarly, a 1.75-oz portion of sardines, also canned in oil, provides 250 IU of vitamin D, or 70 percent of the DV. Fatty fish offer more vitamin D.

Fortified milk is rich in vitamins A and D. One cup of non-fat, reduced-fat or whole milk provides 98 IU of vitamin D, or 25 percent of the DV. Egg yolks are naturally vitamin D-rich. Two whole eggs provide 40 IU of vitamin D, or 12 percent of the DV.

Soy Products

Most tofu is fortified with additional nutrients. One serving, 1/4 of the package, of fortified light firm tofu or 1 cup of fortified plain soy yogurt each offer approximately 124 IU of vitamin D, or 31 percent of the DV. One cup of light flavored or plain soymilk provides approximately 120 IU, or nearly 30 percent of the DV for vitamin D. Not all soymilk is equally vitamin D-rich, so check the nutrition facts panel of your favorite brand.

Fortified Cereals

Fortified cereals are another option. One packet of fortifed instant oatmeal (look for brands marketed towards women for additional calcium and vitamin D), provides about 154 to 157 IU of vitamin D or nearly 40 percent of the DV. Just 3/4 cup of fortified high-fiber wheat flakes offers about 70 IU of vitamin D, or 18 percent of the DV. A 3/4 cup serving of other breakfast cereals, wheat or rice flakes plus dried fruits, (3/4 cup serving) typically offers nearly 60 IU of vitamin D, or 15 percent of the DV. Choose a breakfast cereal that provides at least 50 IU of vitamin D per serving.

Fruits and Vegetables

One cup of orange juice (fortified with calcium and vitamin D) offers 259 IU of vitamin D. The only vegetable considered to be naturally vitamin D-rich is the mushroom (canned, raw or cooked). One cup of canned mushrooms (drained, solids only) provides 168 IU of vitamin D while 1 cup of sliced white mushrooms offers 164 IU vitamin D.