How To Eat More Foods With Vitamin D

  • December 23, 2009
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matt2221 from Matt Becht (and 6 others)

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Dubbed the “sunshine vitamin” because sun-exposed skin produces it, vitamin D promotes strong bones and teeth and combats osteoporosis. Get your daily dose with these foods.

You Will Need

  • Vitamin D-fortified milk or soy milk
  • Salmon
  • Tuna
  • Sardines
  • Cod liver oil
  • Beef liver
  • Cheese
  • Eggs
  • Vitamin D-fortified breakfast cereal, orange juice, yogurt, and margarine

Never change your diet without first consulting your physician.

How To Eat More Foods With Vitamin D: Drink fortified milk

Step 1: Drink fortified milk

Drink vitamin D-fortified milk or soy milk for vegetarians. One cup of it contains 100 international units — IUs — of D, or about 25 percent of the recommended daily value.

It’s recommended that breastfed infants receive supplements of 400 IUs of vitamin D per day.

How To Eat More Foods With Vitamin D: Eat oily fish

Step 2: Eat oily fish

Eat oily fish, such as salmon, tuna, and sardines, which are naturally high in vitamin D. They also contain beneficial omega-3 fatty acids.

How To Eat More Foods With Vitamin D: Take fish liver oil

Step 3: Take fish liver oil

Take fish liver oil, such as cod liver oil, for a daily dose of D. One tablespoon will give you 340 percent of your daily recommended amount.

How To Eat More Foods With Vitamin D: Add other foods

Step 4: Add other foods

Add foods such as beef liver, cheese, and egg yolks into your diet, which contain small amounts of D.

How To Eat More Foods With Vitamin D: Look for D-fortified foods

Step 5: Look for D-fortified foods

Look for D-fortified foods, which include ready-to-eat breakfast cereals, some orange juice, yogurt, and margarine.

The milk-fortification program began in the United States in the 1930s to combat rickets, then a major health problem.

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