Vitamin D, long associated with promoting bone growth and preventing rickets, is being investigated for a number of other health benefits. These include the prevention of certain cancers such as colon cancer, and some autoimmune disorders, including Type 1 diabetes and multiple sclerosis. Some people think vitamin D also offers protection against less serious ailments like the common cold. Despite its importance, factors including decreased dietary availability and the increase in obesity contribute to many people not getting enough vitamin D.
Sources of Vitamin D
Your body can make important, fat-soluble vitamin D when your skin is exposed to sufficient sunlight. However, the amount of the vitamin you can synthesize depends on a number of things including where you live, the time of the day your skin is exposed to sunlight, the amount of skin exposed, the temperature of your skin and the presence of things like sunscreen that can block UV rays. For most individuals, diet is a critical source of the essential vitamin, but it is not naturally present in many foods.
Fatty Fish
Fatty fish is by far the best dietary source of vitamin D. Salmon, trout, swordfish and halibut contain significant amounts of vitamin D. A serving of sockeye salmon, about 155 grams, provides 815 IU, and a 3-ounce serving of swordfish contains 566 IU. The daily recommended intake for vitamin D is 600 IU for individuals ages 1 to 70 and 800 IU for those over 70, though many public health officials claim these amounts are too low to take full advantage of vitamin D's benefits.
Other Fish
Although fatty fish contains the most vitamin D, other fish -- including rockfish, tuna, flounder, sardines, sole, herring, pollack and perch -- also contain the vitamin in lesser amounts. The amount of vitamin D in these fish ranges from 200 IU per serving in the case of tuna, rockfish and flounder, to about 50 IU in pollack and perch.
Fortified Milk
Milk is not normally a substantial source of vitamin D, but most commercially available milk has been fortified with it. As a result, fortified milk and milk-based products are a notable contributor of vitamin D to many people's diets. Most fortified milk provides about 120 IU per cup, making it a good dietary source.
Fortified Cereals
Like milk, many grain and cereal products are fortified with vitamin D. The amount of vitamin D depends on the product and the manufacturer. For example, one cup of General Mills Total Raisin Bran contains 104 IU, while one cup of Kellogg's Raisin Bran contains 41 IU. Both are considered valuable sources of the vitamin.
Eggs
Eggs are also considered a good source of vitamin D. One large cooked egg provides 44 IU. Because the yolk contains a significant amount of the vitamin, with about 36 IU in a raw, fresh yolk, you should eat the entire egg to ensure you get the full amount of vitamin D available.
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