Vitamin D has been found to play a very important contribution in the prevention and treatment of osteoporosis. You need to get plenty of light exposure, vitamin D3 supplements and take foods with high levels of vitamin D to increase your level of this essential nutrient.
Fruits and vegetables enriched with vitamin D
Broccoli, Brussels sprouts, kale, collards, sweet potatoes, black-eyed peas and fortified milk or orange juice are also good sources of vitamin D.
What vegetables and fruits have vitamin D?
The best way to get vitamin D is from the sun, but it’s hard for people to get all the recommended amount of sunlight exposure needed for adequate vitamin D levels. If you don’t get enough sun exposure, talk to your doctor about taking a vitamin D supplement.
Vitamin D sources include:
Fortified milk and other dairy products such as yogurt or cheese (if they’re not made from ultra-pasteurized milk)
Fatty fish like salmon and mackerel
Foods that are fortified with vitamin D (some cereals, breads and rice)
Some breakfast bars and energy drinks
Fruits and vegetables enriched with vitamin D
Vegetables and fruits are excellent sources of vitamin D. The following are some of the best sources.
Fatty fish, such as salmon, mackerel, sardines and tuna (3 ounces) — 573 IU
Cod liver oil (1 tablespoon) — 400 IU
Milk (1 cup) — 100 IU
Yogurt (1 cup) — 100 IU
Eggs (1 large) — 25 IU
Broccoli (1 cup cooked) — 95 IU
Spinach (1 cup cooked) — 65 to 90 IU
Vegetables and fruits with vitamin d
There are many vegetables and fruits that contain vitamin D. Here’s a list of some of the most common ones:
Milk
Eggs
Fish, especially cod liver oil
Cheese (mozzarella, cheddar, Swiss)
Yogurt, kefir and other dairy products (but not low-fat)
Beef liver
Salmon, mackerel and tuna
Fruits and vegetables are the best source of vitamin D for most people. You can also get it from fortified foods, including milk and some cereals.
All these foods have less than 100 IUs of vitamin D per serving:
One serving of fortified milk (1 cup)
One cup of fortified orange juice
One cup of fortified cereal (Fortified with 100% of the Daily Value for vitamin D)
One small bowl of fortified breakfast cereal (Fortified with 25% to 50% DV for vitamin D)
Vitamin D is an essential nutrient that plays a role in bone health, immune function and muscle strength. It’s also thought to prevent certain types of cancer, including breast and colon cancer.
Vitamin D can be obtained through diet or by exposure to sunlight. The main sources of vitamin D include fortified foods such as milk, yogurt and orange juice. Vegetarians who eat little or no animal products may have lower intakes of vitamin D than those who include dairy products in their diets.
Here are some of the most common sources of vitamin D in the American diet:
1 cup fortified orange juice (100 percent DV)
3 ounces canned sardines (150 percent DV)
1 cup fortified rice milk (100 percent DV)
3 ounces canned salmon with bones (150 percent DV)
Fruits and vegetables enriched with vitamin D.
Many fruits and vegetables are fortified with vitamin D, which allows you to get your daily recommended dose without having to take a supplement. The following list shows some common foods that are enriched with vitamin D.
Vegetables and fruits containing vitamin D.
The following table lists some of the most common sources of vitamin D in the diet.
Vitamin D is a fat-soluble vitamin that helps the body absorb calcium. It’s found in a few foods, such as fatty fish, egg yolks and fortified foods. Most people get their vitamin D from exposure to sunlight, which helps the body make its own vitamin D.
Fruits and vegetables enriched with vitamin D include:
Canned sardines — 1 cup (89 milligrams)
Fatty fish — 3 ounces (about 85 milligrams)
Milk — 1 cup (100 milligrams)
Yogurt — 1 cup (100 milligrams)
Vitamin D is a fat-soluble vitamin that is important for bone health, as well as for the functioning of the immune system and nervous system. Vitamin D deficiency is a common problem worldwide, and in some cases it can cause rickets or osteomalacia (a softening of the bones).
Vitamin D deficiency can also increase your risk of developing autoimmune conditions such as multiple sclerosis, type 1 diabetes and rheumatoid arthritis.
Vegetables and fruits are good sources of vitamin D. However, you need to eat large amounts of these foods to meet your daily requirement.
The following table lists vitamin D-rich foods:
Food Serving size* Vitamin D (IU)
Cod liver oil 1 teaspoon (5 mL) 360 IU
Salmon, cooked 3 ounces (85 g) 180 IU
Tuna fish, canned in water 3 ounces (85 g) 140 IU
Mackerel, cooked 3 ounces (85 g) 130 IU
Skim milk 8 ounces (240 mL) 100 IU
The amount of vitamin D in a food is listed in international units (IU) on the Nutrition Facts label.
If you are eating more than one food that contains vitamin D, the amount you get from all foods will be listed under “Total Vitamin D” on the label.
You might see different amounts of vitamin D listed for the same product. This can happen if the product is made with different ingredients or if it comes from different places. The amount of vitamin D you get from a product depends on how much of it is fortified with vitamin D, and how much you eat.
Vitamin D is a fat-soluble vitamin that is found in small amounts in some foods and added to others. It helps the body to absorb calcium, which is important for strong bones, teeth and muscle function. Vitamin D also helps the body to fight infections.
Vitamin D deficiency has been linked to rickets (a childhood disease characterized by soft, weak bones) and osteomalacia (poor bone mineralization).
The best sources of vitamin D are sunlight and fortified foods such as milk, orange juice, cereals and breads. Other good sources include fatty fish such as salmon, tuna and mackerel; egg yolk; liver; cheese; mushrooms; fortified soy products; fortified breakfast cereals; and some mushrooms (shiitake).