Foods that are high in vitamin D include salmon, sardines, tuna and eggs. Cow's milk and mushrooms, in particular shitake mushrooms, are also high in this nutrient.
Cow's milk is a very good source of vitamin D, provided the cows that produce the milk were raised on grass and spent plenty of time outdoors. One serving of cow's milk contains about 63 international units, or 16 percent of the daily value of vitamin D. Eggs are another good source of this nutrient, with a single egg containing 43.5 international units or 11 percent of the daily value of vitamin D.
Salmon is rated as an excellent source of this nutrient since a four-ounce serving contains 511 international units, or 128 percent of the daily value. A 3.2-ounce serving of sardines contains 175 international units, or 44 percent of the daily value, and a four-ounce serving of tuna contains 62 international units, or 23 percent of the daily value.
Vitamin D is considered a stable nutrient in food; it is not easily lost in the cooking process. However, some vitamin D is lost when foods are cooked in hot oil. People do not obtain vitamin D through diet alone; it is also produced naturally in the body when it is exposed to sunlight.