Vitamin D is needed for your body to absorb calcium, promoting healthy bones. It is also needed for muscles, nerves and immunity. An estimated one billion people are vitamin D deficient, according to the Harvard School of Public Health. Inadequate vitamin D supplies could result in osteoporosis, heart disease and cancer. Certain foods are good sources of this vital nutrient, but small amounts of sun exposure and supplements, in conjunction with them, will help you get the 600 IU of vitamin D you need each day.
Milk
All milk that comes from the United States is fortified with vitamin D, making it a good addition to your diet. Most milk contains 100 IU per 8 oz., which will help you reach your goals each day. Add a glass of milk to meals, pour it on cereal and use it to cook as ways to incorporate it into your meal plans. Milk is a particularly good choice for vitamin D because it also contains calcium. The combination of the two offers the most bone health benefits. Fortified rice and soy milk also contain 100 IU of vitamin D per serving.
Fatty Fish
Fatty types of fish, such as salmon, mackerel and tuna, contain a good dose of vitamin D. Three oz. of canned salmon contains 530 IU of vitamin D, 3 oz. of mackerel contains 306 IU and 3 oz. of tuna contains 200 IU. Add these types of fish to your meal plan a couple of times per week to increase your intake. Use fish to prepare burgers as an alternative to ground beef or to make a sandwich at lunchtime. Other good seafood sources of vitamin D include oysters, sardines, catfish, herring and halibut.
Mushrooms
Mushrooms contain some vitamin D, which is increased due to the ultraviolet lights that they sit under at the supermarket. Four dried shiitake mushrooms contain 249 IU of vitamin D. Other types of mushrooms contain similar amounts and are an inexpensive choice to include in your diet to increase your intake. Try adding sliced mushrooms to salads or saute them and top burgers or pasta dishes with them. Mushrooms are a good choice for a vegetarian diet.
Fortified Cereal
Many types of breakfast cereal are fortified with vitamin D and make a good choice for someone who doesn't eat animal products. Most types of fortified cereal contain 40 IU of vitamin D per serving. This is a relatively small amount in comparison to other foods so if you are a vegetarian, talk with your doctor about taking a supplement in addition.
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