The main source of fat-soluble vitamin D is the sun. Ten to 15 minutes of sun exposure three days per week should help your body produce vitamin D, which helps absorb calcium for healthy bones and teeth. Lack of vitamin D might cause brittle bones, rickets or osteoporosis. Enough sunshine and a well-balanced diet fortified with vitamin D should be enough to keep most people healthy, according to the University of Maryland Medical Center.
Vitamin D in Mushrooms
Dried button and shiitake mushrooms contain large amounts of vitamin D. Sun-dried shiitake mushrooms might contain as much as 1122 IU of vitamin D, but artificially dried mushrooms won't have as much. IUs are international units.
Vitamin D in Fish
Very few natural foods contain vitamin D, according to the National Institutes of Health. However, certain fish, including tuna, salmon and mackerel as well as fish oils, are good sources. Salmon, herring and tuna each contain more than 500 IU. Canned sardines have approximately 530 IU of vitamin D. Catfish is higher, with 1122 IU of the vitamin. Cod liver oil can have as much as 2218 IU. Caviar is lower, with around 184 IU per serving.
Vitamin D in Milk and Orange Juice
Some beverages are fortified with vitamin D, particularly those that are good sources of calcium. Cows' milk is one of those drinks. Some orange juices are also fortified with vitamin D. Each serving of fortified drink provides approximately 100 IU of the vitamin.
Other Foods Fortified With Vitamin D
Most vitamin D in the typical American diet comes through fortified foods. Check the labels on dairy products, including yogurt, cottage cheese and sour cream. Some margarine has vitamin D added. Boxed breakfast cereals and instant oatmeal might contain vitamin D. Anything made with vitamin D-fortified food, including milk shakes, mashed potatoes and casseroles, can be counted toward the recommended daily allowance.
Vitamin D in Eggs
One egg contains approximately 10 percent of the recommended daily allowance of vitamin D. Free-range eggs are the best choice, according to an article on globalhealingcenter.com.
Recommended Daily Allowance of Vitamin D
The National Institutes of Health has set guidelines for the minimum daily allowance of vitamin D, based on age. Babies and children up to 13 years old need a minimum of 200 IU per day. Teenagers and adults, from 14 to approximately 50 years old, need 200 IU. Adults, 51 to 70 years old, need 400 IU. Adults over 71 need at least 600 IU of vitamin D each day.
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