Top Foods Packed with Vitamin D for a Healthier You

Vitamin D plays a crucial role in our health. It’s vital for strong bones, and a lack of it can lead to conditions like osteoporosis. It also supports our immune and nervous systems.

Here’s the tricky part: Vitamin D isn’t naturally found in many foods. But don’t worry! There are ways to ensure you get enough of this “sunshine vitamin.” Eating foods rich in vitamin D, whether they come from nature or are fortified, can help you meet your daily needs.

Some people can get their vitamin D from sun exposure and a good diet that includes fortified foods. However, certain groups may be more prone to deficiency and might need supplements.

Foods Rich in Vitamin D

While many vitamins come from fruits and veggies, vitamin D is different. Only a few foods naturally have high levels of this vitamin. Fatty fish stand out as excellent sources, but many packaged foods also have added vitamin D.

Here are some great food sources of vitamin D:

• Cod liver oil – 1 tablespoon contains 1,360 IU, which is 170% of the daily value.
• Cooked farmed rainbow trout – 3 ounces offers 645 IU (81% of daily value).
• Cooked sockeye salmon – 3 ounces gives you 570 IU (71% of daily value).
• Fortified soy, almond, or oat milk – 1 cup provides between 100-144 IU (13% to 18% of daily value).
• Fortified 2% milk – 1 cup has about 120 IU (15% of daily value).
• Fortified cereal – 1 serving contains around 80 IU (10% of daily value).

Fortified foods are designed to boost your intake of vitamins and minerals. Many of these foods, such as milk, orange juice, yogurt, breakfast cereal, and margarine, have added vitamin D since it is scarce in natural foods. Just be careful; some fortified items may have extra sugar or unhealthy fats. Always read labels to choose wisely.

Getting Enough Vitamin D

Vitamin D deficiency is a widespread issue. About 35% of adults in the U.S. do not get enough of it, and nearly half of the global population may be low on this vitamin.

The recommended daily intake for adults aged 19 to 70 is 600 IU, while those over 70 need 800 IU. Certain individuals are more at risk for deficiency, including:

• People aged 65 and older
• Those with limited sun exposure
• Individuals with darker skin
• People with digestive disorders that affect absorption

Luckily, you can also get vitamin D through sunlight and supplements. Sun exposure is the most common way people obtain vitamin D. However, ensure you practice safe sun habits. Use sunscreen and limit your time in direct sunlight. A few minutes of sun exposure several times a week might be sufficient. Just remember, you don’t need to overdo it.

If you consider supplements, check with your healthcare provider first. They can guide you on whether you need them and how much is safe for you.