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How to Eat More Foods with Vitamin D

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.


  • : Never change your diet without first consulting your physician.
  • 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.
  • TIP: It's recommended that breastfed infants receive supplements of 400 IUs of vitamin D per day.
  • 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.
  • 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.
  • Step 4: Add other foods Add foods such as beef liver, cheese, and egg yolks into your diet, which contain small amounts of D.
  • 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.
  • FACT: The milk-fortification program began in the United States in the 1930s to combat rickets, then a major health problem.

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

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