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List of Foods Rich in Vitamin D - LIVESTRONG

List of Foods Rich in Vitamin D

Dec 31, 2010 | By Rae Uddin 
Rae Uddin has worked as a freelance writer and editor since 2004. She specializes in scientific journalism and medical and technical writing. Her work has appeared in various online publications. Uddin earned her Master of Science in integrated biomedical sciences with an emphasis in molecular and cellular biochemistry from the University of Kentucky College of Medicine.


List of Foods Rich in Vitamin D 
Photo Credit salmon image by Tatyana Gladskih from Fotolia.com


Healthy children and adults, depending upon their age, need to get between 600 and 800 IU of vitamin D each day to help keep their teeth and bones strong. Unfortunately, approximately 70 percent of children between 1 and 21 years of age do not get enough vitamin D, according to a study published by Dr. Juhi Kumar and colleagues in the August 2009 issue of "Pediatrics". People who have persistently low vitamin D levels may experience symptoms of fatigue, muscle aches or bone pain. Increasing your or your child's dietary intake of foods rich in vitamin D may help combat or prevent the emergence of vitamin D deficiency symptoms.

Fish

Fish is an excellent source of vitamin D. In fact, health professionals with the United States Department of Agriculture report that just half of a sockeye salmon fillet provides 815 IU vitamin D -- more than 100 percent of the recommended daily intake of this nutrient. You can add a little variety to your diet by incorporating other vitamin-D rich fish into your diet, including swordfish, trout, halibut, rockfish and tuna.

 

Milk and Dairy

Certain milk and dairy products may also serve as a good source of this vital nutrient. If you need to satisfy that sweet tooth, an 11-oz. vanilla milk shake provides 150 IU vitamin D, while 1 cup of eggnog adds 124 IU vitamin D. Be sure to limit your intake of these sweet, high-fat foods, as both milk shakes and eggnog are high-calorie food products. A single, 1-cup serving of whole, reduced-fat, low-fat and non-fat milk fortified with vitamin D contains between 115 and 124 IU vitamin D. The vitamin D content of other dairy products, such as cheese and yogurt, is relatively low, ranging between 2 and 15 IU; however, incorporating these items into your daily diet can help you reach your vitamin D intake goals.


Eggs, Pork and Beef

Eating a healthy breakfast can help you start your day off right -- especially if you include eggs as a part of your morning meal. A single scrambled egg provides 44 IU vitamin D, as well as 6 g protein to help keep you feeling full throughout your morning activities. If you have high cholesterol or heart-related health problems, talk with your doctor before increasing your egg intake, as egg yolks are also high in cholesterol. Consuming pork and beef products may also help you increase your intake of vitamin D. A 3-oz. serving of lean pork or beef provides 88 IU or 42 IU vitamin D, respectively.

Fortified Foods

There is a variety of vitamin D-fortified food products, which can help increase your vitamin D consumption when you include them as part of your daily diet. Fortified ready-to-eat breakfast cereals, cereal bars, malted drink mix and soups may all serve as rich sources of vitamin D. The vitamin D content of these fortified food products varies greatly -- just be sure to check the vitamin D content of these foods by looking at the nutrition facts label.


 

References


Article reviewed by Libby Swope Wiersema Last updated on: Dec 31, 2010

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