Vitamin D is necessary for strong bones because it helps the body absorb bone-building calcium and phosphorus.1 Research suggests vitamin D might also play a role in building muscle strength, improving immune function, and preventing heart disease and cancer. Vitamin D is sometimes called the "sunshine vitamin" because the body makes vitamin D from cholesterol when the skin comes in direct contact with sunlight.2
The Harvard School of Public Health recommends at least 800-1,000 IU daily for adults, up to 2,000 IU daily for people with dark skin or people who get too little sun exposure.2
There are not many foods that naturally contain vitamin D, but many foods are fortified with vitamin D. In addition to fortified milk, dairy products, and grains, you can get vitamin D from tuna, salmon, and egg yolks.
Because it is hard to get enough vitamin D from food, people who do not get much sunlight because of their location or lifestyle are likely deficient in vitamin D. According to the Harvard School of Public Health, vitamin D deficiencies are common worldwide.2 Vitamin D deficiency might increase your risk of osteoporosis, heart disease, and cancer.3
Vitamin D-rich Foods
| Ingredient | µg of Vitamin D per 100g | µg of Vitamin D per 100 calories |
|---|---|---|
| egg beaters | 52.2 | 96.0 |
| kefir | 40.0 | 64.0 |
| smoked salmon | 17.1 | 14.6 |
| canned salmon | 14.5 | 10.5 |
| swordfish steaks | 13.9 | 9.7 |
| catfish fillets | 12.5 | 13.2 |
| salmon roe | 12.1 | 8.5 |
| canned sprats | 12.0 | 6.0 |
| nonfat dry milk powder | 11.0 | 3.0 |
| powdered milk | 10.5 | 2.1 |
| red snapper fillets | 10.2 | 10.2 |
| mackerel | 9.1 | 5.8 |
| canned mackerel | 7.3 | 4.7 |
| tuna | 6.7 | 3.4 |
| crisp rice cereal | 6.2 | 1.6 |
| tuna steaks | 5.7 | 4.0 |
| egg yolks | 5.4 | 1.7 |
| chanterelles | 5.3 | 13.9 |
| morel mushrooms | 5.1 | 16.5 |
| whey | 5.0 | 1.2 |
| turkey fat | 4.8 | 0.5 |
| duck fat | 4.8 | 0.5 |
| chicken fat | 4.8 | 0.5 |
| sardines | 4.8 | 2.3 |
| corn chex | 4.8 | 1.3 |
| halibut fillets | 4.7 | 5.2 |
| all-bran cereal | 4.3 | 1.7 |
| herring fillets | 4.2 | 2.7 |
| cocoa krispies cereal | 4.1 | 1.1 |
| salt cod | 4.0 | 1.4 |
| trout fillets | 3.9 | 2.6 |
| dried porcini mushrooms | 3.9 | 1.3 |
| rockfish | 3.8 | 4.2 |
| rice chex | 3.7 | 1.0 |
| corn flakes | 3.6 | 1.0 |
| cheerios | 3.4 | 0.9 |
| bran flakes | 3.3 | 1.0 |
| tilapia fillets | 3.1 | 3.2 |
| caviar | 2.9 | 1.1 |
| flounder fillets | 2.8 | 4.0 |
| queso fresco | 2.7 | 0.9 |
| lard | 2.5 | 0.3 |
| bacon drippings | 2.5 | 0.3 |
| country-style spareribs | 2.3 | 0.8 |
| canned herring | 2.2 | 1.0 |
| hard-boiled eggs | 2.2 | 1.4 |
| wheat chex | 2.1 | 0.6 |
| fat-free evaporated milk | 2.0 | 2.6 |
| poached eggs | 2.0 | 1.4 |
| eggs | 2.0 | 1.4 |
| grape-nuts cereal | 1.7 | 0.5 |
| yellowfin tuna | 1.7 | 1.6 |
| anchovy paste | 1.7 | 0.8 |
| fat-free liquid egg substitute | 1.6 | 3.3 |
| red mullet | 1.5 | 1.3 |
| unsalted butter | 1.5 | 0.2 |
| butter | 1.5 | 0.2 |
| chorizo | 1.5 | 0.3 |
| quail eggs | 1.4 | 0.9 |
| whiting | 1.4 | 1.6 |
| buttermilk | 1.3 | 2.1 |
| turkey liver | 1.3 | 1.0 |
| bulk pork sausage | 1.3 | 0.4 |
| shoulder joint of pork | 1.3 | 0.5 |
| milk | 1.3 | 2.1 |
| chocolate milk | 1.2 | 1.6 |
| liver | 1.2 | 0.9 |
| porgy | 1.2 | 1.1 |
| skim milk | 1.2 | 3.5 |
| 1% low-fat milk | 1.2 | 2.9 |
| tuna in water | 1.2 | 1.4 |
| custard | 1.2 | 1.0 |
| soy milk | 1.2 | 2.9 |
| eggnog | 1.2 | 1.4 |
| knockwurst | 1.1 | 0.4 |
| smoked sausage | 1.1 | 0.4 |
| bratwurst | 1.1 | 0.3 |
| mortadella | 1.0 | 0.3 |
| goose | 1.0 | 0.3 |
| light butter | 1.0 | 0.2 |
| cod | 0.9 | 1.1 |
| pork roast | 0.9 | 0.4 |
| smoked haddock | 0.8 | 0.7 |
| soy pudding | 0.8 | 0.8 |
| andouille sausage | 0.7 | 0.2 |
| ham | 0.7 | 0.3 |
| heavy cream | 0.7 | 0.2 |
| oyster mushrooms | 0.7 | 2.1 |
| duck | 0.7 | 0.2 |
| baby back ribs | 0.7 | 0.4 |
| saucisses | 0.7 | 0.2 |
| fontina cheese | 0.6 | 0.2 |
| light cream | 0.6 | 0.2 |
| pork butt | 0.6 | 0.5 |
| cream cheese | 0.6 | 0.2 |
| spam | 0.6 | 0.2 |
| colby cheese | 0.6 | 0.2 |
| monterey jack cheese | 0.6 | 0.2 |
| american cheese | 0.6 | 0.2 |
| OSCAR MAYER beef franks | 0.6 | 0.2 |
