Foods with Vitamin D

The Importance of Vitamin D

Vitamin D is a fat-soluble vitamin that helps the body maintain normal blood levels of calcium and phosphorus. Without vitamin D, your bones can become brittle, thin, soft, or misshapen. Diseases such as rickets and osteomalacia are the most serious consequences of vitamin D deficiency.

The Daily Recommend Intake (DRI) for children and adults is 5 mcg. The DRI was previously referred to as the Recommended Daily Allowance (RDA).

Getting Vitamin D from the Sun

Vitamin D is unique in that the body can produce this important vitamin from exposure to the sun. Ultraviolet (UV) rays trigger vitamin D synthesis in the skin, but factors such as the season, local air pollution, and the use of sunscreen affect how much vitamin D the body can create in this way.

Foods with Natural Vitamin D

Unfortunately, there are very foods with vitamin D found in nature. These include:

• Salmon: Just 3 ½ ounces of cooked salmon supplies 90 percent of the DRI.
• Mackerel: Just 3 ½ ounces of cooked mackerel supplies 90 percent of the DRI.
• Tuna fish: Approximately 3 ounces of tuna fish canned in oil supplies 50 percent of the DRI.
• Sardines: Sardines canned in oil supply 70 percent of the DRI of vitamin D per 1¾ ounce serving.
• Eggs: One whole egg, with yolk, supplies 6 percent of the DRI of vitamin D.

Cod liver oil is also rich in vitamin D, although its unpleasant aroma and taste lead most people to choose other sources of this important vitamin.

Fortified Foods with Vitamin D

For most people, fortified foods are the main dietary sources of vitamin D. For example:

• Milk: Before milk began to be fortified with vitamin D in the 1930s, rickets was a significant public health problem in the United States. Today, however, just one cup of fortified milk supplies about 25 percent of the estimated vitamin D requirement.
• Orange juice: Some brands of orange juice are fortified with vitamin D, typically the same amount you’d find in fortified milk.
• Cereals: Certain ready to eat cereals are fortified with vitamin D. Typically, one serving supplies 10 percent of the DRI.
• Pastries, breads, and crackers: Many of these products are fortified with Vitamin D, but amounts can vary. Read labels carefully before making your purchase.
• Margarine: Margarine should be used sparingly in a healthy diet, but one tablespoon contains 60 IU vitamin D.

Although milk is one of the most important foods with vitamin D, it is interesting to note that other dairy products such as cheese, yogurt, and ice cream are usually not fortified with vitamin D.

People at Risk for a Vitamin D Deficiency

Most people will meet their requirement for vitamin D through exposure to sunlight and the foods they eat. However, the following people are at risk for a vitamin D deficiency:

• Breastfed infants: Breast milk has low amounts of vitamin D and most doctors recommend that parents limit a baby’s exposure to sunlight.
• Adults over age 50: As the body ages, the ability to process vitamin D is compromised.
• People suffering from obesity: Higher amounts of body fat affect the ability to absorb vitamin D.
• People with dark skin: African Americans and people with darker complexions are less able to produce vitamin D from exposure to sunlight.
• People with limited sun exposure: Members of religious groups who wear long robes and head coverings, as well as those who spend little or no time outside, may find it difficult to obtain the needed amount of vitamin D.
• People with certain medical conditions: People with pancreatic enzyme deficiency, Crohn's disease, cystic fibrosis, celiac disease, and some forms of liver disease have a reduced ability to absorb dietary fat and thus may require vitamin D supplements.

If you are concerned about your vitamin D intake, ask your doctor if a supplement is necessary.