Which Foods Are Good Sources of Vitamin D2 and Vitamin D3?


Quick Answer

Fatty fish and codfish liver oils are good dietary sources of vitamin D3, according to the National Institutes of Health Office of Dietary Supplements. Beef liver, cheese and egg yolks contain small quantities of vitamin D3. Variable amounts of vitamin D2 are found in some mushrooms exposed to ultraviolet light.

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Full Answer

Vitamin D2 is found in some plants and also is synthetically produced, according to Mayo Clinic. Fortified foods contain vitamin D in the form of either D2 or, more commonly, D3, which is the type produced by human skin exposed to sunlight.

Salmon, tuna, swordfish and mackerel are examples of fish whose flesh contains vitamin D, notes the NIH Office of Dietary Supplements. A single serving of salmon provides more than the recommended Daily Value of the nutrient, according to the World's Healthiest Foods. A single serving of sardines contains more than 40 percent of the Daily Value, and tuna fish provides a little less than 25 percent of the recommended daily intake.

Vitamin D in any form is not naturally present in many foods, but certain grocery goods are fortified with vitamin D, according to the NIH Office of Dietary Supplements. In the United States, most milk is voluntarily fortified, as are many ready-to-eat breakfast cereals, certain brands of orange juice, some margarine products and some yogurt. Infant formula is fortified with vitamin D under federal government mandate. Fortified foods are the source of most Americans' dietary vitamin D.

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