Few foods naturally contain vitamin D, though some foods are fortified with the vitamin. Fortified forms are included in milk, cereals, and some margarines. The chief food sources of vitamin D in western diets are fortified milk and cereals, and fatty fish. Cereals are considered the best breakfast supported with essential vitamins and nutrients, including vitamin D, in reasonable amounts. For most people, the best way to get enough vitamin D is taking a supplement because it is hard to eat enough through food.
Since milk, human as well as cow’s, is not a good source of vitamin D, a small supplement is required for both breast-fed and bottle-fed infants. Fish liver oil preparations are normally used as supplements for the supply of vitamins A and D.
Natural sources include fish oils, salmon, sardines, herring, liver, and egg yolks. Egg yolk contains 18 IU of vitamin D. Cheese is among the best foods high in Vitamin D. It is valued for its high content of phosphorus, fat, protein, vitamins, and calcium.
Two basic substances with vitamin D activity, D2 and D3, occur only in yeast and fish liver oils. A fish can naturally store vitamin D in its liver and fat tissues. Sardines, mackerel, trout are some fish that are food with vitamin D.
Salmon is a popular fatty fish and a great source of vitamin D. According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV
Mushroom also contain a small amount of vitamin D. This include mushroom shiitake and maitake mushroom – when they are dried outdoors such as under the summer sun for six and eight hours.
The daily value (DV) for vitamin D is 800 IU (20 mcg). The vitamin D content is listed as a percentage of the DV on the nutrition facts label on food packages.
Food sources of Vitamin D
