Vitamin D is just one of many vitamins our bodies need to stay strong and healthy. Essential in the absorption of calcium, vitamin D aids in bone health, and a deficiency of this vitamin can lead to osteoporosis. Unfortunately, few foods naturally contain vitamin D. Eating plenty of fruits and vegetables will provide you with plenty of other vitamins, though you'll have to look elsewhere to get an adequate amount of vitamin D.
Fortified Juices
Vitamin D does not naturally occur in fruit, though that doesn't mean you can't get this essential vitamin while enjoying the taste of fresh oranges. Like milk, many brands of fruit juice available at grocery stores are fortified with vitamin D. To make sure, check the nutritional information on fruit juice to confirm that it contains vitamin D. For an added health boost, choose only 100 percent juice, not juice from concentrate.
Mushrooms
Vegetarians can pick up a little extra vitamin D through mushrooms. While mushrooms don't naturally contain high levels of vitamin D, many varieties of mushrooms sold in the United States are exposed to ultraviolet light before being packaged and sold in stores. This burst of UV light increases the amount of vitamin D in the mushrooms.
Other Sources
If you eat a varied diet, look to foods other than fruits and vegetables to get a healthy dose of vitamin D. While not all seafood contains vitamin D, oysters and fatty varieties of fish such as tuna and salmon contain plenty of vitamin D. Dairy products such as cheese, milk and butter also contain vitamin D. Many cereals are also fortified with vitamin D.
Considerations
Because so few foods contain vitamin D, you can't rely on diet alone to give you enough of this essential vitamin. If you live in a sunny area, a little time in the sun without sunscreen will provide your body with vitamin D. MedlinePlus recommends 10 to 15 minutes of sun about three times a week. If you'd rather not expose your skin to sun damage, try vitamin D supplementation instead. The Institute of Medicine recommends 600 IU per day for adults under 70 years old, and 800 IU for those older than 70. The Harvard School of Public Health, however, calls this recommendation "overly conservative," and instead recommends a higher supplemental intake of 800 to 1,000 IU for all adults.
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