What are the Best Food Sources of Vitamin D?

Vitamin D plays a vital role in supporting health. Along with promoting bone strength, researchers believe it may also reduce the risk of cardiovascular disease as well as certain cancers. National health research institutes in countries such as the US recommend a daily vitamin D intake of between 200 and 600 international units (IU), which can be derived from a combination of diet, sun exposure, and vitamin supplements. Due to the fact that it occurs naturally in only a few foods, however, many people’s diets do not contain significant quantities of vitamin D. Learning to identify the best food sources of vitamin D can help everyone boost their dietary intake of this important nutrient.

The best food sources of vitamin D are oily fish, especially catfish, mackerel, and salmon. With a vitamin D content that measures between 350 and 425 IU, a single serving of one of these fish can approach or even surpass one’s recommended daily D target. Those who do not like fish or who simply wish to ratchet up their vitamin D intake should consider taking a daily dose of cod liver oil, which packs almost 1,400 IU of the nutrient in every tablespoon.

Egg yolks and beef liver are also natural food sources of vitamin D. In comparison to fish, however, these two foods might be considered vitamin D lightweights. An egg contains just 20 IU of the vitamin, while a serving of liver contains 15 IU.

Vegans in search of food sources of vitamin D have just one option: mushrooms. One hundred grams of mushrooms can provide up to 500 IU of vitamin D. Not all mushrooms are created equal, however. Just like humans, mushrooms which are exposed to ultraviolet (UV) light produce heightened levels of vitamin D. Thus, only those mushrooms which have been exposed to UV light during their growth contain high amounts of vitamin D. Unfortunately, these “super mushrooms” are not always widely available.

For many, the most commonly consumed food sources of vitamin D are dairy products. Foods such as milk, yogurt, and ice cream can provide between 80 and 100 IU of D vitamins per serving. Although vitamin D does not occur naturally in dairy products but is rather added to them, they can still be good choices for those who wish to bump up their D consumption. It is important to note, however, that some dairy products are high in unhealthy saturated fats. Therefore, consumers should take care to select reduced-fat or fat-free dairy goods.