Types of Foods High in Vitamin D3

Vitamin D is the sunshine vitamin, because the sun is the primary source. While it is not technically a vitamin, it is product of metabolism called calcitriol, which is a hormone that targets more than 2,000 genes in the body. Some studies suggest the body uses vitamin D3 (cholecalciferol) more easily than vitamin D2 (ergocalciferol), but both are converted to calcitriol by the body. Deficiencies in vitamin D are linked to multiple diseases. When days are shorter and sunshine in low supply, several foods can be a good source of vitamin D3.

Cod Liver Oil, Fish and Seafood

From a list of 461 foods that contain vitamin D, cod liver oil contains the highest amount per 200-calorie serving, at 2,217 international units (IU), with different kinds of herring, catfish, raw oysters, canned salmon, steelhead trout, halibut and shellfish in the top 25 foods. No other foods in the top 25 of the list have naturally occurring vitamin D; rather, it is an added supplement.

Adults should get at least 400 to 1,700 IU daily of vitamin D3. Variations are a result of amount of exposure to sunlight.

Egg Yolks

An egg contains 20 IU of vitamin D, with the vitamin concentrated in the yolk. Two eggs fulfill 10 percent of the daily requirement for vitamin D. While that isn't a huge percentage, eggs from free range, organic farms have been found to contain three to six times that level of vitamin D, most likely because the chickens are outdoors in the sunshine, which enhances the level of vitamin D in their eggs. Two free range eggs can fulfill up to 30 to 60 percent of a daily requirement for vitamin D.

Mushrooms

Mushrooms are a rather unlikely source of vitamin D, but the mushroom skin synthesizes the vitamin in a unique way through ultraviolet light exposure. A 3-ounce serving of mushrooms can fulfill the entire day's requirement for vitamin D.

Liver

Liver is another food with naturally occurring vitamin D; it contains trace amounts--15 IUs per 3.5-ounce serving. A serving of liver provides about 4 percent of the daily vitamin D requirements.

Fortified Foods

Several foods lend themselves to being vitamin D-enriched. One of the most common foods with added vitamin D is milk. Soy milk and yogurt also are fortified, as is orange juice. Other vitamin D-enhanced foods include tofu and many ready-to-eat breakfast cereals. The best way for a consumer to know percentages on these items is to read the label, as amounts can vary from brand to brand.

References

• Foods highest in vitamin D
• Dietary supplement fact sheet
• Mother Earth News

Resources

• Sources of vitamin D
• Understanding vitamin D
• Vitamin D resource sheet