Vitamin D helps your body absorb calcium properly, keeping your bones strong and preventing you from developing osteoporosis. The vitamin is essential for children and adults. The daily recommended intake of vitamin D varies from source to source. Many experts recommend that children over 4 and adults get 400 to 600 IUs, or international units, per day, or 10 to 15 micrograms. Ask your doctor how much you should get daily.
Fish
Per serving, fatty fish is the best source of vitamin D you can eat. Three ounces of cooked salmon contain 447 IUs, or 112 percent of your daily recommended dose of vitamin D based on a 400 IU scale. Three ounces of mackerel contain 97 percent of your daily intake, and 3 ounces of tuna fish contain 39 percent. Since these fish are high in fat, limit your serving size to 3 ounces. Marinate the fish in lemon and garlic and grill it rather than cooking it in oil and topping it with a fatty sauce.
Dairy
Many types of dairy products contain vitamin D. Most types of cow’s milk available in grocery stores are fortified with the vitamin. One cup of milk, whether it’s skim or whole, contains 29 to 31 percent of your daily vitamin D needs. Drink a cup with every meal. Yogurt that is labeled as vitamin D-fortified can contain 22 percent or more of your daily requirement per 6 ounces. One egg yolk contains 10 percent of your recommended vitamin D per day.
Grains
Some types of grain products such as cereal are fortified with vitamin D. It’s important to read the label of any cereal box when shopping, since many cereals don’t contain the vitamin. Fortified cereals generally contain about 10 percent of your daily vitamin D requirements per cup, though some brands and varieties have more. Some varieties of ready-to-eat breakfast bars also are fortified with the vitamin. The vitamin content in these bars varies from brand to brand.
Other Sources
Few foods other than fish, dairy and grains contain vitamin D, but fortified orange juice is one that does. One cup of fortified orange juice contains 34 percent of your daily vitamin D requirements. One tablespoon of fortified margarine contains 15 percent of your daily needs. Spread it on whole-grain bread or melt it over whole grain pasta to keep the dish healthy. If you’re willing to eat beef liver, 3 1/2 ounces of it contain around 12 percent of your daily vitamin D.
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