Vitamin D is found naturally in some foods, but the best way to get vitamin D is through exposure to sunlight. The body can also make vitamin D when skin is exposed to UV rays from the sun.
Although it’s possible to get enough vitamin D from food sources and supplements, many people don’t get enough because they don’t eat enough of certain foods or have limited sun exposure. This can lead to a condition called vitamin D deficiency, which may increase your risk of osteoporosis and other health problems.
To help prevent deficiencies, you should increase your intake of vitamin D-rich foods and limit your consumption of foods that may interfere with absorption of this essential nutrient. Here are some delicious options:
Vitamin D is a fat-soluble vitamin that plays a crucial role in bone health. It’s also important for other parts of the body, including muscle function, immune system health and heart health.
Vitamin D deficiency is common in the United States, especially during winter months when sunlight exposure is minimal. If you don’t get enough vitamin D from your diet or from being in the sun, you can take supplements.
Vegetables high in vitamin D include:
Cod liver oil: This food contains more than 1,000 IU per tablespoon. Cod liver oil also provides omega-3s and omega-6 fatty acids that are beneficial to your heart health.
Salmon: Salmon has about 450 IU per 3-ounce serving — about half of the daily recommended intake for adults between ages 19 and 70 years old who aren’t pregnant or lactating (that’s 600 IU). Salmon also delivers protein and several other nutrients that may protect against dementia and cognitive decline as you age.
Sardines: These tiny fish pack about 100 IU of vitamin D per 3 ounces — about 25 percent of your daily needs. Sardines are also rich in omega-3 fatty acids, which have been linked with better brain functioning.
Mackerel: Mackerel has
The best sources of vitamin D are fish, eggs, and fortified foods like milk and cereal. If you don’t get enough sunlight, your doctor may recommend a vitamin D supplement.
Here are some foods with high amounts of vitamin D:
Fatty fish such as salmon, tuna and mackerel (three ounces) — 1,000 IU to 1,500 IU
Cod liver oil (one tablespoon) — 1,360 IU to 2,160 IU
Egg yolks (one large) — 250 IU to 375 IU
Milk (one cup) — 120 IU to 150 IU
Cereal (one serving) — 100 IU to 150 IU
Vitamin D is a fat-soluble vitamin that helps regulate bone growth and maintenance. It’s also essential for the formation of strong bones and teeth.
Vitamin D is naturally produced by your body after exposure to sunlight. You can also get it from foods such as fish, eggs, fortified milk, and cereals.
Vegetables high in vitamin D include:
Kale — 1 cup (56 grams) — 32 IU
Spinach — 1 cup (30 grams) — 19 IU
Collard greens — 1 cup (36 grams) — 14 IU
Brussels sprouts — 1 cup (108 grams) — 11 IU
Broccoli — 1 cup (56 grams) — 10 IU
Cauliflower — 1 cup (136 grams) — 10 IU
Vitamin D helps the body use calcium and phosphorus to build strong bones. It also helps regulate the amount of calcium in the blood, which is important for nerve and muscle function.
There are two types of vitamin D: ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3). Vitamin D3, which can be made in your skin when you’re exposed to sunlight, is the most effective form of vitamin D.
You can also get vitamin D by eating fortified foods such as milk, yogurt and breakfast cereals.
Vitamin D deficiency has been linked with an increased risk of osteoporosis, rickets (soft bones) and osteomalacia (softening of the bones).
The recommended daily intake for adults is 700 IU a day for people under age 50 and 800 IU for those aged 50 or older. You should take care not to exceed the upper limit of 4,000 IU per day without medical advice.
• 1/4 cup of sunflower seeds provides about 100% of your daily value.
• 1/2 cup of fortified cereal provides about 100% of your daily value.
• 1/2 cup of fortified orange juice provides about 100% of your daily value.
• 1/4 cup mashed sweet potato with butter provides about 50% of your daily value.
• 1/4 cup chopped cooked spinach provides about 25% of your daily value.
• 1/2 cup cooked broccoli provides about 25% of your daily value.
Vitamin D is a fat-soluble vitamin that works with calcium and other nutrients to build bone. Inadequate vitamin D can lead to bone disease, including osteoporosis. Vitamin D deficiency is common, particularly among older adults.
Vitamin D is widely available in foods and can be produced by your body when exposed to sunlight. However, many people do not get enough of this vitamin from their diet or sunlight exposure.
If you’re not getting enough vitamin D, it’s important to take steps to ensure your body receives adequate amounts of the nutrient.
What Foods Contain Vitamin D?
Many foods contain some vitamin D, but few contain large amounts. Examples include:
Milk and milk products
Orange juice fortified with vitamin D
Salmon (and other fatty fish)
Mackerel (and other fatty fish)
Sunlight can also help your body make its own sources of vitamin D; however, many people aren’t exposed enough to get adequate amounts naturally.
Vitamin D is a fat-soluble vitamin that plays a role in bone health, muscle strength, immune function and the metabolism of some drugs. It comes in two forms — vitamin D2 and vitamin D3 — but both forms are equally effective at preventing deficiencies.
Vitamin D supplements come in both pill and liquid forms. The recommended daily amount of vitamin D depends on your age and overall health, but most adults should take 800 international units (IU) each day, according to the Office of Dietary Supplements, part of the National Institutes of Health.
It’s important to remember that sunlight exposure can also help you get enough vitamin D. While it’s best to get all your vitamins from food sources, if you’re concerned about deficiency you may want to talk with your doctor about taking a supplement or eating more fortified foods (such as milk).
Vitamin D deficiency is a common problem. The best way to get a balanced amount of vitamin D is by eating a healthy diet, rather than taking supplements.
Vitamin D can be found in some foods, such as milk, cheese, yogurt and eggs. It’s also found in fish, beef liver and cod liver oil.
The body makes vitamin D when the skin is exposed to sunlight. The number of hours required for your body to produce the right amount of vitamin D depends on your skin color and whether or not it’s sunny outside.
People who are at risk of vitamin D deficiency include:
infants who are breastfed exclusively (breast milk doesn’t contain enough vitamin D)
people who have dark skin or work indoors all day
people with limited sun exposure because they live in cloudy climates, wear sunscreen or cover up when outdoors
Vitamin D is a fat-soluble vitamin that is needed for good health. It promotes calcium absorption, supports bone formation and helps protect against some cancers. Vitamin D deficiency can lead to weak bones (osteoporosis) and soft bones (rickets).
Vitamin D supplements are frequently prescribed to prevent or treat vitamin D deficiency. Some people who don’t get enough sun exposure may also need vitamin D supplements.
The best way to get vitamin D is through food, not supplements. If you are concerned about your intake of this vitamin, talk to your doctor about blood tests for 25-hydroxyvitamin D levels and whether supplementing might be right for you.
Vitamin D is a fat-soluble vitamin that’s necessary for the absorption of calcium and phosphorus. It helps build strong bones and teeth and may reduce the risk of osteoporosis, heart disease and some cancers.
The best natural sources of vitamin D are fatty fish such as salmon, mackerel, tuna, sardines and cod liver oil. Other good sources include egg yolks, beef liver, cheese and fortified milk products such as cheese or yogurt.
Vitamin D is also added to many foods such as cereals, breads, margarine spreads and orange juice.
If you don’t get enough sun exposure or eat enough of these foods, you may need a supplement containing vitamin D.