Vitamin D is often referred to as the "sunshine vitamin" because the body manufactures it after exposure to the sun. However, deficiencies in vitamin D may exist in people who live in areas with insufficient sunshine or are homebound, older adults who cannot synthesize vitamin D efficiently, people with dark skin that reduces the ability to produce vitamin D or people with a medical condition that inhibits vitamin D assimilation. In these cases, supplementation or eating more health food products high in vitamin D may be required for optimal health.
Identification
Vitamin D, a fat-soluble vitamin stored in the body's fatty tissue, is important for bone development and helps with the absorption of calcium and phosphorus in the blood. A deficiency of vitamin D may cause bones to become thin, brittle or misshapen. Vitamin D assists in the growth of cells, muscular function and the immune system. Inadequate levels can lead to a compromised immune system, which could increase the risk of cancer, impede hair growth or contribute to weakened muscles and bones. The Food and Nutrition Board at the Institute of Medicine recommends 400 IU per day for infants and 600 IU daily for adults. People older than 70 require 800 IU, according to the National Institutes of Health.
Dairy
Because dairy products are high in calcium, many manufacturers fortify milk with vitamin D to increase their value as a health food. One cup of fortified non-fat cow's milk contains 98 IU of vitamin D; 2 percent reduced-fat milk contains 120 IU and whole 3.25 percent milk contains 124 IU, according to the USDA National Nutrient Database. Yogurt is a health food product that is often fortified with vitamin D. Many protein health bars made from fortified milk products, including whey and casein, contain vitamin D. One example is the Balance Bar, whose webpage lists the nutritional content of itsmany varieties of protein bars and states the vitamin D content as 25 percent of the recommended daily allowance, or RDA, per 50 g bar.
Shhitake Mushrooms
Shiitake are one of a few known natural sources of vegan and kosher vitamin D. Sold as a specialty item in health food stores, shiitake can often be found in Chinese and Japanese markets. The mushrooms are sometimes sold dried to be used in miso soup or in fried, steamed and simmered dishes. The vitamin D content in shiitake dried mushrooms is124 IU, or 30 percent of the RDA.
Soy and Tofu
Soy products, such as soy milk and soy cheese are often fortified with vitamin D and may provide as much as 100 IU per cup. Tofu can provide up to 120 IU per 1/5 block, according to the New York State Department of Health. Soy also is used in protein bars that contain vitamin D. An example is the Chocolate Peanut Butter Luna Protein Bar, which supplies 15 percent of your recommended daily allowance of vitamin D.
Cod Liver Oil
Fatty fish, such as salmon, tuna, sardines and mackerel are among the best sources of vitamin D available in foods in nature. A concentrated derivative of the oil of fish liver, cod liver oil, is a common health food product, and it supplements very high levels of vitamin D -- 1,360 IU, or 340 percent RDA, per tablespoon. according to the USDA National Nutrient Database.
Cereals
Many health food cereals are fortified with vitamin D in the U.S. In the U.K., the main food source of vitamin D is fortified cereal products, according to the "Medical Journal of Australia," 2002. Some formulated health food bars contain cereal grains fortified with vitamins, including vitamin D. An example is the Caramel Nut Rush Protein Performance Bar by Snickers, which contains 150 IU per 100 g, according to USDA National Nutrient Database.
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