Known as the "sunshine vitamin," vitamin D is essential for preserving good health. In addition to promoting bone health, it is also important for immune function and general well-being. The body needs calcium and phosphorus to create and maintain strong bones, and vitamin D helps the body absorb these minerals. It also plays a role in neuromuscular response and cell development regulation.
Many people do not obtain enough vitamin D from sunlight alone, despite its importance. For most people, sun exposure serves as their main source of vitamin D since UV rays prompt the skin to produce it. Geographical location, the time of year, skin tone, and sunscreen use, however, can greatly reduce UV exposure. Furthermore, people's skin's capacity to produce vitamin D declines with age.
The recommended dietary allowances (RDAs) for vitamin D are based on minimal sun exposure and vary by age and other factors:
- Infants (0–12 months): 400 IU (10 mcg) per day.
- Children and teens (1–18 years): 600 IU (15 mcg) per day.
- Adults up to 70 years: 600 IU (15 mcg) per day.
- Adults over 70 years: 800 IU (20 mcg) per day.
- Pregnant and breastfeeding women: 600 IU (15 mcg) per day.
In healthy people, these levels are considered adequate to preserve bone health and a regular calcium metabolism. However, higher intake might be needed for individuals with vitamin D insufficiency or deficiency1, 2.
This article looks at nineteen vitamin D-rich foods that you may eat to increase your intake and make sure you get this important component all year round, even and especially in cases where sun exposure isn't enough.
1. Wild-caught Salmon
With up to 600 IU per 3.5-ounce meal3, wild-caught salmon is a fantastic source of vitamin D, meeting more than 100% of the daily requirement. Salmon is a great source of omega-3 fatty acids, which are critical for brain and heart health, general well-being, and inflammation reduction, in addition to its high vitamin D content. Vitamin D from salmon helps the body absorb calcium, which is necessary for healthy bones and teeth.
2. Mackerel
Like salmon, mackerel is a fatty fish offering a substantial amount of vitamin D. A 3.5-ounce serving of mackerel can provide nearly 500 IU of vitamin D4, which is about 65% of the daily value. Mackerel is also packed with high-quality protein and omega-3 fatty acids.
3. Herring
Herring—available fresh, pickled, or smoked—is a fantastic source of vitamin D, providing up to 306 IU per filet5, depending on the preparation. It's a staple in many traditional diets, such as Scandinavian and Eastern European cuisines, and its versatility makes it a delightful addition to diverse culinary practices. In addition to vitamin D, herring is rich in omega-3 fatty acids, which are crucial for supporting heart and brain health.
4. Canned Sardines
Sardines are not only cost-effective but also a nutrient powerhouse. Canned in oil, these small fish provide about 331 IU of vitamin D per 100 grams6. Additionally, they are a great source of omega-3 fatty acids, which are beneficial for heart health, and they offer high-quality protein, making them a smart addition to a healthy diet.
5. Canned Tuna
Canned tuna is also an affordable and widely available source of vitamin D, with a 3.5-ounce serving containing about 269 IU7. It's a convenient staple that can be added to sandwiches, salads, and pasta dishes, making it easy to incorporate into meals. Besides vitamin D, tuna is a good source of omega-3 fatty acids, which are essential for heart health and normal cognitive function.
6. Mushrooms
Mushrooms have the unique ability to synthesize vitamin D when exposed to sunlight, similar to humans. Certain varieties, like maitake and chanterelle, are particularly rich in this nutrient. For example, a hundred grams of maitake mushrooms can provide upwards of 1000 IU of vitamin D8. Incorporating sunlight-exposed mushrooms into the diet is an excellent way for vegetarians and vegans to boost their vitamin D intake.
7. Fortified Milk
Both dairy and many plant-based milks (such as soy, almond, and oat milk) are often fortified with vitamin D. This fortification helps prevent vitamin D deficiency in populations that have limited sun exposure or dietary intake of the vitamin. Fortified milk not only provides a valuable source of vitamin D but also enhances calcium absorption, supporting bone health. An 8-ounce serving of fortified milk typically offers about 100–120 IU of vitamin D9.
8. Yogurt
Many yogurts are fortified with vitamin D to enhance their nutritional profile. Regular consumption of fortified yogurt can provide about 80 to 100 IU of vitamin D per 6-ounce serving10. Besides its bone-health benefits, fortified yogurt is a good source of calcium.
9. Fortified Cereals
Fortified cereals are a staple in many households and a quick breakfast option that can help boost your vitamin D intake. Depending on the brand and type, a single serving can provide anywhere from 100 to 145 IU of vitamin D11. When paired with fortified milk or plant-based milk, the vitamin D content of your breakfast can increase significantly, along with providing fiber, iron, and other essential vitamins.
10. Egg Yolks
Eggs are a convenient and versatile source of vitamin D, with most of the vitamins found in the yolk. One typical egg yolk can provide about 40 IU of vitamin D12. Eggs are also a great source of protein, fats, and other essential vitamins and minerals, making them an integral part of a balanced diet. They are particularly valuable for their role in providing choline, which is important for brain health.
11. Beef Liver
Beef liver is one of the richest sources of vitamin D among organ meats. A 100-gram serving of beef liver contains about 50 IU of vitamin D13. It is also incredibly rich in high-quality protein, iron, and vitamins A and B12. Beef liver can be an important nutritional component, particularly for individuals with anemia or those looking to boost their intake of organ-based nutrients.
12. Swiss Cheese
Among cheeses, Swiss cheese is notable for its higher vitamin D content, offering about 6 IU per slice14. It’s a tasty way to add more vitamin D to your diet, and it also provides other nutrients like calcium and protein. Swiss cheese is versatile, working well in sandwiches, baked dishes, and as a topping for salads.
13. Ricotta Cheese
Ricotta cheese stands out among dairy products because of its higher vitamin D content, a result of its specific processing methods. Besides being a delicious and versatile cheese for recipes ranging from lasagna to desserts, ricotta provides approximately 13 IU of vitamin D per half-cup serving15. It’s also rich in calcium and protein, making it a beneficial addition to a balanced diet, especially for vegetarians seeking more diverse sources of vitamin D.
14. Butter
While butter is not the highest source of vitamin D, it does contain this nutrient, with about 60 IU per 100 grams16. Using butter in cooking, especially in regions with limited sunlight, can contribute to your overall daily vitamin D intake. Butter also enhances flavor and aids in the absorption of vitamins that are fat-soluble, including vitamins A, D, E, and K.
15. Lard
Lard has traditionally been used in various cuisines and contains small amounts of vitamin D, with about 13 IU per tablespoon17. While it is high in saturated fat, using lard in moderation for cooking can add a unique flavor to dishes like fried foods and baked goods and help increase vitamin D intake.
16. Cod Liver Oil
Cod liver oil is one of the most nutrient-dense supplements available. It is an exceptional source of vitamin D, with a single teaspoon providing about 450 IU18, which is a significant portion of the daily requirement. Besides vitamin D, it is also a rich source of vitamin A and omega-3 fatty acids, which are crucial for maintaining healthy vision, immune function, and heart health. Its strong flavor may not be for everyone, but its health benefits are immense.
17. Fortified Fruit Products
While vitamin D is typically found in higher concentrations in fish, dairy products, and fortified foods, there are few fruits that naturally contain significant amounts of vitamin D.
Orange juice is one of the few fruit-based options that can be fortified with vitamin D. For those adhering to a plant-based diet or anyone looking to add more diversity to their dietary sources of vitamin D, fortified orange juice is an excellent choice. Many brands enhance their juice with vitamin D, along with other nutrients like calcium. An 8-ounce glass can contain up to 100 IU of vitamin D19, making it a delicious and convenient way to help meet your daily intake.
18. Vitamin D Supplements
Vitamin D supplements are a popular and effective way to ensure adequate intake of this crucial nutrient, especially for individuals who have limited sun exposure, dietary restrictions, or specific health needs that increase vitamin D requirements. Here are several common forms and examples of vitamin D supplements:
- Vitamin D3 Supplements (Cholecalciferol)
Vitamin D3 is the type of vitamin D that is naturally produced by the skin when exposed to sunlight and is often considered more effective at raising and maintaining adequate levels of vitamin D in the blood.
- Vitamin D2 Supplements (Ergocalciferol)
Vitamin D2 is derived from plant sources and fungi and is commonly used in fortified foods and some supplements. It's an alternative for those following a strict vegan diet.
- High-Level Vitamin D Supplements
For individuals with significantly low levels of vitamin D, high-level supplements may be recommended by a healthcare provider to quickly elevate those levels.
- Multivitamins with Vitamin D
Many multivitamins include vitamin D as one of several nutrients designed to support overall health.
- Vitamin D Drops
Liquid forms of vitamin D are particularly useful for infants, children, and adults who have difficulty swallowing pills.
- Chewable Vitamin D Tablets
Chewable tablets are a preferred choice for children and adults who might not like swallowing capsules.
19. Airborne® Immune Support Supplement
While incorporating a variety of vitamin D-rich foods into your diet is essential for maintaining optimal health, supporting your immune system often requires a multi-faceted approach. Vitamin D plays a pivotal role in immune function, helping to regulate the immune response and protect against illness. Foods like salmon, fortified milk, and UV-exposed mushrooms are excellent sources of vitamin D, but dietary intake alone can sometimes fall short of meeting all your immune system needs, especially during the darker winter months.
Here’s where Airborne® Immune Support Supplement comes into play, adding an extra layer alongside your nutrient-rich diet. To ensure you’re receiving comprehensive immune support, consider incorporating Airborne® into your routine. Airborne® is specially formulated to help support your immune system with a blend of vitamins, minerals, and herbs, including a high level of vitamin C, which works with vitamin D to support your immune health.
Whether you prefer effervescent tablets, chewables, or gummies, Airborne® offers convenient options that fit seamlessly into your daily life.
Takeaway
Maintaining sufficient levels of vitamin D is essential for bone health, immune function, and overall well-being. By incorporating a diverse array of vitamin D-rich foods into your daily diet—from sun-exposed mushrooms to fortified cereals and fatty fish—you can naturally boost your vitamin D intake.
For comprehensive immune support, complementing these foods with Airborne® supplements can be a wise choice. Airborne® offers a blend of vitamins, minerals, and herbs designed to fortify your immune system and support your body's defense mechanisms.
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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. |
References
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- Itkonen ST, Erkkola M, Lamberg-Allardt CJE. Vitamin D Fortification of Fluid Milk Products and Their Contribution to Vitamin D Intake and Vitamin D Status in Observational Studies-A Review. Nutrients. 2018;10(8):1054.
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