Vitamin D is a fat-soluble vitamin, which means that it is stored in the body. This vitamin aids the absorption of calcium and, therefore, plays a vital role in the formation and health of bones and teeth. It also is needed for cell growth and a healthy immune system. Although you can obtain vitamin D from exposure to sunlight, this sunshine approach doesn't always work for everyone and as we age, the body is less efficient at processing vitamin D. You can also obtain vitamin D from your diet to avoid a deficiency.
Recommendations
The amount of vitamin D you require depends on your age. The recommended dietary allowance, or RDA, of vitamin D is 100 micrograms for people ages 9 years and over. The RDA for children ages 4 to 8 is 75 micrograms and 63 micrograms for children ages 1 to 3. A vitamin D deficiency can lead to rickets in children and osteomalacia in adults. These conditions cause the bones to become soft, which can lead to fracture.
Fish
Fish liver oil is an excellent source of vitamin D. One tablespoon of cod liver oil provides 340 percent of the daily value. Salmon is one of the richest sources of vitamin D, offering 199 percent of the recommended dietary allowance in a 3 oz. serving. Rockfish, tuna, sardines and mackerel are also some of the best sources of vitamin D. If you are pregnant, avoid eating king mackerel as the high levels of mercury in this fish can harm your fetus.
Dairy Foods
Milk and yogurt are examples of dairy foods that have vitamin D added to them to help increase your daily intake of the vitamin. One-cup of non-fat, low-fat or full-fat milk provides 29 to 31 percent of the daily value. Yogurt provides 20 percent of the daily value in a 6 oz. serving. For a healthier option, choose fat-free or low-fat varieties. Small amounts of vitamin D is found in cheese such as Camembert, provolone and Swiss cheeses.
Other Foods
Consuming other vitamin D-fortified foods -- such as read-to-eat breakfast cereals, eggnog, orange juice and margarine -- can help reach your daily value. Check the package label for further details. For example, 1 cup of orange juice provides 25 percent of the daily value and 1 tablespoon of margarine provides 15 percent of your daily value of vitamin D. This vitamin is also found in egg yolk and beef liver. The USDA notes that 1 egg offers 6 percent of the daily value and 3.5 oz. beef liver offers 12 percent of vitamin D.
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