Maintaining healthy levels of vitamin D in the body helps to prevent autoimmune disorders, inflammatory diseases, high blood pressure and osteoporosis. Vitamin D is probably best known for helping the body absorb and retain calcium. The 2004 Report of the Surgeon General lists vitamin D as one of the basic elements needed for healthy bones. Although few foods are natural sources of vitamin D, UV-B rays from the sun convert cholesterol in the skin to vitamin D. Vitamin A is another fat-soluble vitamin essential for the development of strong bones and teeth. This vitamin is found in both animal and vegetable food sources.
Fish Oils
Cod liver oil is an excellent source of vitamins A and D, containing more of either vitamin than any other food source. Oily fish like mackerel, halibut, salmon, sardines, herring and trout are high sources of vitamin A. Most of these fish are the best food sources of vitamin D as well.
Dairy
Egg yolks and dairy products to which vitamin D has been added provide most of the vitamin D requirements for a majority of Americans. These include yogurt and margarine fortified with vitamin D. Like vitamin D, vitamin A also comes from egg yolks and fortified milk, butter, margarine and hard cheeses such as cheddar and mozzarella. Fortified breakfast cereals and orange juice also have vitamins A and D.
Fruits and Vegetables
Good plant food sources of vitamin A include carrots, sweet potatoes, pumpkin and green vegetables like kale, spinach, broccoli and turnip greens. Fresh orange-yellow colored fruits like cantaloupe, peaches, apricot and mango are high in vitamin A. Dark green vegetables and yellow fruits are also high in beta carotene, which can be converted to vitamin A.
Meat
Vitamin A is found in beef, pork, chicken and turkey. Liver, whether beef or chicken, is probably the richest source of vitamin A. Individuals need between 600 and 800mg of vitamin A each day. Men generally require slightly more vitamin A in their diet than women do, except for women who are pregnant or breastfeeding. Red meats including beef, pork or ham are natural food sources that provide the most vitamin D. A lean cut of meat is even more healthful.
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