Vitamin D is a fat soluble vitamin that plays a vital role in the human body. It has many functions, and a lack of vitamin D can lead to serious health problems. Bone growth is severely impaired from vitamin D deficiency. Vitamin D promotes calcium absorption in the body, which leads to strong bones. Without proper levels, bones will become soft and brittle, which can lead to osteoporosis. There are different forms of the vitamin, based on their structure. The most important form of vitamin D is D3, which performs most of the functions in the body we attribute to vitamin D. This form is produced in the body naturally with exposure to UV light. However, many people do not get an adequate amount of vitamin D3 from sunlight and must get it through their diet. While there are not many natural foods from which we can absorb vitamin D, the following three have high concentrations of the vitamin.
Milk
Milk is an excellent source of vitamin D3, as nearly all milk in this country is fortified with this form of the vitamin. Fortification began decades ago when rickets became a significant health problem. A single cup of milk can provide up to a quarter of the recommended vitamin D3 intake. However, most dairy products are not fortified and only contain small amounts of the vitamin.
Salmon
Fish, especially ones with high fat content, are excellent sources of vitamin D3. One serving of salmon will provide you with your daily recommended intake. In addition to salmon, fishes such as tuna, catfish and mackerel are good sources. Aside from the flesh of the animal, fish liver and fish oils are also high in vitamin D3.
Eggs
A single egg can provide a significant amount of vitamin D3. However, the vitamin is found in the egg yolk, so the whole egg, not just the whites, must be consumed.
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