Which Foods Contain Vitamin D3?

Vitamin D is essential for the metabolism of calcium. It is extremely important for strong bones and teeth, as well as normal functioning of the nervous system. It also helps to regulate blood pressure. Vitamin D enables new cells to grow and heal the body and strengthens the immune system.
Vitamin D deficiency impairs the body's inability to absorb calcium. This can have serious consequences for bone health, including rickets and osteoporosis. Lack of vitamin D can lead to various other health problems such such as depression, colds, flu, cancers and autoimmunity.
There are two forms of vitamin D: vitamin D2 and vitamin D3. Vitamin D3 is naturally created and used by the body. Usually, the body synthesizes vitamin D3 using UVB rays from the sun. With the increased use of sunscreens and limited sun exposure, however, it is often difficult to get enough sun to make adequate amounts of vitamin D3. For this reason it is important to take a vitamin D3 supplement or eat foods that are rich in vitamin D3.

Fatty Fish

Just a small 3.5 oz. serving of mackerel or wild salmon provides up to 90 percent of the recommended daily allowance of vitamin D3. Sardines, herring, catfish and tuna are also good sources. These fish eat plankton, which contain significant amounts of vitamin D3. They also offer beneficial omega-3 essential fatty acids, which the body cannot produce on its own.

Fish Liver Oil

Just one tablespoon of fish liver oil contains 10,000 IU of vitamin D3. It's also rich in omega-3 fatty acids. Cod liver oil can be found in liquid or capsule form and flavored to mask the strong taste.

Fortified Eggs

Egg yolks are the vitamin-rich part of the egg, containing many B vitamins, as well as small amounts of vitamin D3.

Fortified Milk

Most liquid milk sold in stores is fortified with a synthetic form of vitamin D3. Vitamin D3 is not naturally found in dairy products. Cheese and other milk products such as yogurt and ice cream are not likely to contain significant amounts of vitamin D3.

Other Fortified Foods

Plant-based foods are generally a poor source of vitamin D3 unless they are fortified with a synthetic but chemically identical to the natural version of vitamin D3. There are cereals, breads, fruit juices and even butter and chocolate drink mixes that have been fortified and make it easier to get adequate vitamin D3.