Vitamin D helps with the body's ability to absorb calcium and is stored in the fatty tissues of the body. A deficiency of vitamin D can cause a host of health problems, from depression to osteoporosis. The body produces vitamin D when exposed to sunlight for at least 15 minutes, and it is also available as a dietary supplement. Many people long to get their vitamin intake from their diet, but there are limited food sources of vitamin D.
Fish
Fish are by far the best source of natural vitamin D. The best fish source is cod liver oil, but if you wish to eat fish instead, go for baked chinook salmon, pickled herring, steamed oysters, steamed catfish, canned tuna, canned sardines or mackerel, roe and shrimp. While cod liver oil is an excellent source, a cod filet is mediocre. For example, according to the National Institutes of Health Office of Dietary Supplements, 1 tbsp. of cod liver oil contains 1360 IUs (a unit of measure called International Unit), but the World's Healthiest Foods encyclopedia reports that a 4-oz serving of baked cod contains only 63.5 IUs. The U.S. Food and Drug Administration recommends 400 IUs of vitamin D daily for adults.
Dairy Products
Many dairy products contain vitamin D, even though it is not a natural vitamin in milk. However, milk is fortified with vitamin D. The NIH states that consuming foods such as dairy that are fortified is the means by which most Americans get their vitamin D. In the United States, the government began a program of fortifying milk in the 1930s, as a way to fight public health issues such as rickets. While milk is fortified with vitamin D, unless other dairy products are made with fortified milk, they probably do not contain vitamin D. Dairy products that often contain vitamin D, besides milk, are yogurt and cheese.
Meats
There are a few meat sources of vitamin D, other than fish, and they include beef, lamb, chicken and pork. The livers of these animals are where you will find the vitamin D, but they still do not come close to the fish sources. As listed by the Weston A. Price Foundation, a 3.5 oz serving of beef liver only contains 12 IUs. Lard, a shortener made from animal fat, contains a high concentration of vitamin D, but it also contains high levels of saturated fat, so most people do not choose it as a vitamin D source. Eggs are also a good source of natural vitamin D.
Other Fortified Foods
There are several other foods that are fortified with vitamin D, and which will therefore contribute to your daily intake. These include breakfast cereals, flours, orange juices and margarine. Do not assume that all cereals or juices are fortified with vitamin D. If you want to know if your product selection is fortified with vitamin D, check the food label. According to the NIH, manufacturers are required to list vitamin D on a label if the food has been fortified.
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