According to the Institute of Medicine, vitamin D-rich foods including oily fish, mushrooms, fortified cereals, tofu, caviar, dairy products, eggs, pork, and beef liver effectively replenish vitamin D missed from the sun. Vitamin D is an essential hormone in the body that is vital to maintaining bone strength.Continue Reading
Oily fish such as trout, salmon, swordfish, halibut, white fish, herring, rockfish, mackerel, sardine, tuna and tilapia contain omega-3 fatty acids and more vitamin D than any other foods.
Dairy products such as fortified milk, fortified low-fat fruit yogurt, butter, buttermilk and goat’s milk contain approximately one-fifth of the daily vitamin D requirement.
Fortified low-calorie cereals provide vitamin D in varied amounts depending on the type and brand of the cereal. The food label provides the information on vitamin D values.
Three small pieces of pork provide about one-seventh of the daily requirement for vitamin D. The amount varies depending on the preparation and the place of the cut. Ribs are preferred due to their low fat content.
Two eggs provide one-tenth of the daily requirement of vitamin D. Eggs from free-range chickens are preferable to factory-farmed eggs as they are more nutritious and delicious.
The amount of vitamin D in mushrooms depend on the type. While shiitake mushrooms contain 45 iu of vitamin D, white mushrooms only contain 5 iu.
A 3-ounce serving of beef liver provides over 42 iu of vitamin D. Grass-fed beef is preferable.Learn more about Nutritional Content