Vitamin D Content of Foods
Vitamin D is not found naturally in many foods, though some foods are fortified with vitamin D. Vitamin D is necessary to aid our body's absorption of calcium for strong bones. While we can get vitamin D from exposure to sunlight, there are also a few dietary choices we can make to ensure we are getting our recommended daily allowance of 200 to 600 international units (IU) per day.
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Fish
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Fish such as salmon, mackerel and sardines are a good, natural source of vitamin D, providing approximately 300 IU per three and one half ounce serving.
Eggs
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A single egg will provide you with 25 IU of vitamin D, however the vitamin is found in the yolk. If you are looking for your vitamin D allowance, stay away from egg white omelets.
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Cereal
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Many cereals are fortified with vitamin D, though the amount depends on the cereal. On average, you can find 40 to 50 IU in a 3/4 cup serving of certain cereals. Always check the label to ensure the cereal claims at least ten percent of your recommended daily allowance.
Liver
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One three and a half ounce serving of cooked beef liver contains approximately 30 IU of vitamin D, as well as other beneficial vitamins and minerals.
Milk
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A glass of milk contains approximately 98 IU per cup. The fat content of the milk makes no difference-- you can use whole milk, nonfat or skim.
Milk Products
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Products with milk content, such as pudding and margarine, are also good sources for vitamin D. The amount in each product will vary, so always check labels.
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