Although most people obtain adequate vitamin D through sun exposure and diet, certain subsets of the population---including the elderly, pregnant women and those working "graveyard" shifts---are at increased risk of vitamin D deficiency. According to the Mayo Clinic, inadequate levels of vitamin D can lead to serious conditions such as rickets and osteoporosis. Bolstering your diet with foods rich in vitamin D can combat this deficiency and prevent damage to your health.
Fish
According to the National Institutes of Health, fish is one of the best food sources of naturally occurring vitamin D. A 3.5-oz serving of salmon yields 360 IU (international units) of vitamin D, which is 90 percent of the recommended daily allowance for this nutrient. The same amount of mackerel provides 345 IU of vitamin D, while 1.75 oz of canned sardines yields 250 IU and 3 oz of canned tuna supplies 200 IU. In addition to fish flesh, cod liver oil is an excellent source of vitamin D, with 1 tbsp. providing 1,360 IU.
Mushrooms
Mushrooms are the only non-animal food that naturally contains vitamin D. Although most mushrooms supply negligible amounts of this nutrient---with 1 cup of white button mushrooms, for instance, providing 12.6 IU---some mushrooms contain higher levels of vitamin D as a result of exposure to ultraviolet light. Typically boasting labels reading "Vitamin-D Enhanced," these mushrooms are available at some grocery stores and contain 400 IU of vitamin D per 3 oz serving, which fulfills 100 percent of the recommended daily intake for this nutrient.
Fortified Dairy
Although dairy products contain only trace amounts of vitamin D in their original state, most brands of milk and yogurt are fortified with additional vitamin D. The National Institutes of Health states that nearly all milk sold commercially in the U.S. contains 100 IU, or 25 percent of the daily value, of added vitamin D per cup---a tradition that started in the 1930s to curtail the occurrence of rickets. Six oz of fortified yogurt contains at least 80 IU of vitamin D, with some brands providing more. Cheese, ice cream and other dairy products are not fortified with vitamin D unless the labeling indicates otherwise.
Fortified Cereal
Grain products do not naturally contain vitamin D, but a number of breakfast cereals are fortified with a spectrum of vitamins and minerals---vitamin D included. Fortification levels and serving sizes vary from brand to brand, but most 0.75- to 1-cup portions of cereal contain at least 40 IU of vitamin D, which equals 10 percent of the recommended daily intake. To find out how much vitamin D a specific cereal brand supplies, check the nutrition fact label on the box.
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