In 2010, the Institute of Medicine of the National Academies of Science reviewed the medical evidence showing the importance of vitamin D for human health. In response, the institute increased the recommended dietary allowance of vitamin D to 600 IU for children and adults, and 800 IU for adults over the age of 70. You can boost your levels of vitamin D by consuming a few key food sources.
Fish
Fatty fish provide the highest levels of naturally occurring vitamin D in foods. One tablespoon of cod liver oil contains 1,360 IU of vitamin D. Salmon, swordfish, halibut, trout, tuna and rockfish are all rich sources of the vitamin. For example, one serving of sockeye salmon cooked over dry heat provides 815 IU of vitamin D. A 3-oz. serving of light tuna canned with oil provides approximately 229 IU of vitamin D. Farmed rainbow trout, prepared over dry heat, contains approximately 645 IU of vitamin D in each 3-oz. serving.
Dairy Foods
In the United States, all of the milk sold in stores is fortified with vitamin D. The final concentration of vitamin D is 100 IU per cup. Other dairy products are not fortified in the United States; processed dairy foods that contain milk, such as cheese or ice cream, do not generally contain any vitamin D. In Canada, milk is fortified with 35 to 40 IU per 100-mL serving. Margarine is also fortified in Canada, with about 530 IU in each 100 g.
Other Fortified Foods
Fortified breakfast cereals can be good sources of vitamin D for many people. However, you'll need to read the nutritional information carefully since the amounts vary significantly among different types. For example, 1 cup of General Mills Total Raisin Bran provides 100 IU of vitamin D, while the same serving of fortified Kellogs Rice Krispies includes 41 IU. Fortified orange juice may contain up to 100 IU per cup.
Supplements
If you do not reach the recommended daily amounts of vitamin D through diet, you can boost your vitamin D levels with a supplement. Supplements may be important for people who live in the Northern Hemisphere since the low amounts of sunlight in winter contribute to vitamin D deficiency. Chewable and liquid vitamin D supplements are available for children. Talk to your doctor or your child's doctor before beginning any new vitamin supplement.
References
- USDA: National Nutrient Database for Standard Reference, Release 23 Vitamin D ( IU ) Content of Selected Foods per Common Measure, sorted by nutrient content
- National Institutes of Health: Office of Dietary Supplements: Vitamin D
- National Academies of Science: Institute of Medicine: Dietary Reference Intakes for Calcium and Vitamin D
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