Foods Fortified With Vitamin D

Vitamin D is vital for cardiovascular, bone and mental health, and plays a role in cancer prevention. The recommended adequate intake (AI) level for the vitamin D3 (cholecalciferol) is 5 micrograms (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 fortified food sources of vitamin D include milk, soy products and fortified cereals.

Dairy Products

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 nearly 50 percent of the RDA. A 1/3-cup serving of nonfat dry milk powder with added vitamin A or 1/2-cup serving of nonfat evaporated milk (fortified) are both excellent sources of vitamin D, providing just over 100 IU, or 50 percent of the RDA for this nutrient. Vitamin D is added to cheese, butter and margarine. A 1-ounce serving of Swiss or edam cheese offers 12 IU of vitamin D or 6 percent of the RDA. Ice cream is fortified with vitamin D as well. A half-cup serving of vanilla ice cream provides about 47 IU of vitamin D, or 23.5 percent of the RDA.

Soy Products

Most tofu is fortified with additional nutrients. One serving, or a quarter of a package of most varieties of fortified light, firm tofu or 1-cup of plain soy yogurt each offer about 124 IU of vitamin D, or 61 percent of the RDA. One cup of lightly flavored or plain soy milk provides about 119 IU, or nearly 60 percent of the RDA for vitamin D. Soy yogurt is another option. Plain soy yogurt provides 120 IU of vitamin D or about 60 percent of the RDA. Not all soy milk, soy yogurt and tofu are equally vitamin D-rich, so check the nutrition facts panel of your favorite brand.

Fortified Cereals

Fortified cereals are another option. Hot cereal is typically fortified with many vitamins and minerals. For example, one packet of instant oatmeal, marketed especially to women, such as Quaker's instant oatmeal, NUTRITION FOR WOMEN, any variety, provides about 154 to 157 IU of vitamin D or nearly 78 percent of the RDA. Just 3/4-cup of MALT-O-MEAL high-fiber wheat flakes offers 72 IU of vitamin D, or 36 percent of the RDA. While a 3/4-cup serving of a flavored ready-to-eat cereal, such as Kellogg's Fruit Harvest, Berry cereal (3/4-cup serving) offers 60 IU of vitamin D or 30 percent of the RDA. Choose a breakfast cereal that provides at least 50 IU of vitamin D per serving.