Foods Containing High Amounts of Vitamin D

Vitamin D is an essential nutrient that regulates the amount of calcium and phosphorus in the blood. This vitamin is required for the body to absorb calcium from food, so low levels of vitamin D may contribute to osteoporosis. In addition to food sources, the body also absorbs vitamin D from the sun. The Mayo Clinic estimates that as little as 10 minutes of sun exposure a day can help prevent vitamin D deficiency.

Fish

Fish contains the highest levels of vitamin D, particularly tuna, salmon and mackerel as well as fish oil products. One tablespoon of cod liver oil provides 340 percent of the recommended daily intake of vitamin D.

Milk

All milk produced in the United States is fortified with vitamin D. One cup of milk provides 25 percent of the recommended daily requirement.

Eggs

Vitamin D is also found in egg yolks, but in smaller amounts than fish or dairy products. One egg yolk provides 6 percent of your daily vitamin D needs.

Beef Liver

Three and a half ounces of cooked beef liver contains 4 percent of your vitamin D needs. Beef liver is not as high in vitamin D as fish or milk, but it is still a good source of the vitamin.

Cheese

One ounce of Swiss cheese contains 4 percent of your recommended daily allowance of vitamin D.

Resources

• Mayo Clinic: About Vitamin D
• National Institutes of Health: Foods Containing Vitamin D
• National Institutes of Health: Vitamin D Overview