Vitamin D is a crucial nutrient that plays a vital role in maintaining overall health. Often known as the “sunshine vitamin,” it’s essential for calcium absorption, bone health, immune function, and much more. While our bodies can produce vitamin D when exposed to sunlight, many people don’t get enough sun due to lifestyle, location, or skin pigmentation. This makes incorporating Food With Vitamin D into your diet incredibly important.
This guide highlights nutrient-dense food sources of vitamin D, focusing on smaller portion sizes to help you make informed dietary choices. These options are lean or low-fat and prepared with minimal added sugars, saturated fat, and sodium, ensuring you get the most nutritional value.
Excellent Protein Food Sources of Vitamin D
Fatty fish are among the best natural food with vitamin d. Here are some top choices:
- Rainbow Trout (Freshwater): Just 1 ounce provides a significant 215 IU of vitamin D and only 47 calories.
- Salmon (Various Types): Salmon is renowned for its health benefits, and 1 ounce offers between 128-190 IU of vitamin D, with calories ranging from 40-60.
- Light Tuna (Canned): A convenient and affordable option, 1 ounce of canned light tuna contains 77 IU of vitamin D for 56 calories.
- Herring: This oily fish delivers 61 IU of vitamin D per ounce, with 57 calories.
- Sardines (Canned): Another excellent canned fish choice, sardines provide 55 IU of vitamin D per ounce and 59 calories.
- Tilapia: A milder-flavored fish, tilapia offers 42 IU of vitamin D in a 1-ounce serving with only 36 calories.
- Flounder: This lean white fish provides 39 IU of vitamin D per ounce and is very low in calories at just 24.
Image alt text: Delicious grilled salmon fillet, a rich source of vitamin D and omega-3 fatty acids.
These seafood options are not only rich in vitamin D but also provide other essential nutrients like omega-3 fatty acids and protein, making them valuable additions to a balanced diet.
Dairy and Fortified Soy Alternatives Rich in Vitamin D
Dairy products and fortified soy alternatives can also be good sources of food with vitamin d, particularly when fortified:
- Soy Beverage (Soy Milk), Unsweetened: A half-cup of unsweetened soy milk, fortified with vitamin D, provides 60 IU and 40 calories.
- Milk, Low Fat (1%): Half a cup of low-fat milk offers 59 IU of vitamin D and 51 calories.
- Yogurt, Plain, Nonfat & Low Fat: Both nonfat and low-fat plain yogurt contain 58 IU of vitamin D per 4-ounce serving, with 69 and 77 calories respectively.
- Milk, Fat Free (Skim): Similar to low-fat milk, skim milk provides 58 IU of vitamin D per half cup and 42 calories.
- Kefir, Plain, Low Fat: This fermented dairy drink offers 50 IU of vitamin D per half cup and 52 calories.
- Cheese, American, Low Fat or Fat Free, Fortified: Even a small half-ounce portion of fortified low-fat or fat-free American cheese provides 43 IU of vitamin D and 52 calories.
Image alt text: Fortified soy milk, a plant-based alternative and a good source of vitamin D.
Choosing fortified dairy and soy alternatives is an effective way to increase your vitamin D intake, especially for those who may not consume fatty fish regularly.
Vegetables and Fruits: Unexpected Vitamin D Sources
While not as abundant as in fatty fish or fortified dairy, some vegetables and fruits can contribute to your vitamin D intake:
- Mushrooms, Raw (Various): Mushrooms are unique because they can produce vitamin D when exposed to UV light. The vitamin D content in 1/2 cup of raw mushrooms can vary significantly from 0-555 IU depending on the type and UV exposure, with only ~8-10 calories. Specifically, mushrooms treated with UV light are a notable source.
- Orange Juice, 100%, Fortified: Fortified orange juice can be a palatable way to get vitamin D. A half-cup serving provides 50 IU of vitamin D and 59 calories.
Image alt text: Assortment of fresh mushrooms, including UV-treated varieties as sources of vitamin D.
Other Fortified Food with Vitamin D
Beyond dairy and soy, other fortified beverages can help you meet your vitamin D needs:
- Almond Beverage (Almond Milk), Unsweetened, Fortified: Half a cup of unsweetened, fortified almond milk contains 54 IU of vitamin D and just 18 calories.
- Rice Beverage (Rice Milk), Unsweetened, Fortified: Similar to almond milk, fortified unsweetened rice milk provides 51 IU of vitamin D per half cup and 57 calories.
These fortified beverages offer plant-based options to increase vitamin D intake, especially beneficial for those with dietary restrictions or preferences.
Conclusion: Prioritizing Food with Vitamin D for Optimal Health
Including food with vitamin d in your diet is essential for maintaining good health, particularly when sun exposure is limited. By incorporating a variety of these nutrient-dense options, from fatty fish and fortified dairy to UV-treated mushrooms and fortified plant-based milks, you can effectively boost your vitamin D levels and support overall well-being. Remember to consider portion sizes and choose nutrient-dense forms of these foods to maximize the health benefits.
Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
