Vitamin D Food Sources

Aside from the body's natural production of vitamin D, food sources provide another important supply of this essential nutrient. The body's vitamin D requirement is relatively minimal and can sometimes be met with as little as ten minutes exposure to sunlight. However, sunlight is not always the most effective source for the vitamin, depending on geographic latitude, seasonal changes, cloud cover, smog and sunscreen. Inadequate sunlight exposure can result in insufficient supply of vitamin D. In this case, a vitamin D-enriched diet is essential to make up the difference.

Vitamin D is the collective term for a group of fat-soluble compounds, which occur in two major forms: ergocalciferol or vitamin D2, and cholecalciferol or vitamin D3. Vitamin D3 is the form of vitamin D that is found in animal food sources and from the skin's exposure to sunlight, particularly to UV B radiation.

• It is essential in regulating calcium and phosphate levels in the body.
• It helps with the absorption of calcium in the gut, while promoting its re-absorption by the kidneys.
• It contributes to healthy bone formation and mineralization.
• It helps to maintain hormonal balance in the body.
• It contributes to the healthy functioning of your the immune system.
• It has been shown to hinder the replication of cancerous cells.
• It inhibits the secretion of parathyroid hormone from the parathyroid gland.

The most common natural food sources of vitamin D are animal food products including:

A study by a Boston University research team focused on a number of popular fish species as a source of vitamin D. The results of the study were published in the February 26, 2007 issue of the Vital Choices newsletter. The study found that there are significant differences in the vitamin D content found in different fish species and even within the same species.

In particular, the results showed that wild salmon contain the largest amount of vitamin D per serving, at 988 IU in every 3.5oz serving. This is 147 percent more than the US RDA (Recommended Daily Allowance) of vitamin D. Farmed salmon, in contrast contained 75 percent less vitamin D (245 IU) content as the wild salmon.

Fortified food products are another valuable source of vitamin D. These include:

• Dairy products like milk and yogurt; soy milk is also fortified
• Oil spreads such as margarine
• Baked goods such as bread, pastries and crackers
• Breakfast cereal and other cereal grains

In both US and Canada, fortified milk provides 100 IU of vitamin D per glass, while one tablespoon of fortified margarine provides about 60 IU.

Vitamin D is a unique nutrient among all essential nutrients, in that it can be obtained both from exposure to sunlight as well as from natural vitamin D food sources and supplements. Depending on the amount of sunlight you get each day, supplementing your vitamin D intake through food sources is necessary to avoid Vitamin D deficiency and adverse effects on your health.

• What Happens When Your Vitamin D Levels Are Low
• Foods High in B Vitamins
• Amino Acids Affecting Hair
• Is Too Much Vitamin C Dangerous

• Vitamin B12 Injections Side Effects
• Vitamin D Deficiency Symptoms
• Vitamin D Overdose
• Foods High in Vitamin K
• Magnesium Deficiency Symptoms

• Food Sources of Tryptophan
• Food Supplements for Vitamin B12 Deficiency
• Vitamin D Overdose
• Vitamin D Facts
• Sources of Vitamin E