Vitamin D is a crucial nutrient for maintaining overall health, playing a vital role in bone health, immune function, and more. While sunlight is a natural source, dietary intake is equally important, especially during seasons with less sun exposure or for those with limited sun exposure. Incorporating vitamin D-rich foods into your diet can significantly contribute to meeting your daily requirements. Here’s a guide to some excellent vitamin D food sources, focusing on nutrient-dense options.
Protein Foods Rich in Vitamin D
Certain protein sources stand out for their vitamin D content. Rainbow trout is a particularly good source, offering 215 IU of vitamin D per ounce and 47 calories. Salmon, in its various forms, is another excellent choice, providing between 128 to 190 IU per ounce with approximately 40-60 calories. Even canned light tuna can contribute to your vitamin D intake, delivering 77 IU per ounce at 56 calories. Other fish like herring (61 IU, 57 calories), sardines (55 IU, 59 calories), tilapia (42 IU, 36 calories), and flounder (39 IU, 24 calories) also offer valuable amounts of vitamin D in small, nutrient-dense portions.
Dairy and Fortified Soy Alternatives for Vitamin D
Dairy products and fortified soy alternatives can be convenient sources of vitamin D. Unsweetened soy beverage (soy milk) provides 60 IU of vitamin D per half cup with just 40 calories. Low-fat milk (1%) offers 59 IU per half cup and 51 calories, while fat-free milk (skim) provides 58 IU with 42 calories for the same portion. Yogurts, both plain nonfat and low fat, contain around 58 IU per 4 ounces, with 69 and 77 calories respectively. Kefir, a plain low-fat drinkable yogurt, offers 50 IU per half cup at 52 calories. Even fortified low-fat or fat-free American cheese can contribute, with 43 IU per half ounce and 52 calories.
Vitamin D in Vegetables and Fruits
While vegetables are not typically high in vitamin D, mushrooms are an exception. Certain mushrooms, especially those treated with UV light, can provide variable amounts of vitamin D, ranging from 0 to 555 IU per half cup, with only about 8-10 calories. For fruits, fortified 100% orange juice is a notable source, offering 50 IU of vitamin D per half cup and 59 calories.
Other Fortified Sources of Vitamin D
Beyond dairy and soy, other fortified beverages can help boost your vitamin D intake. Unsweetened, fortified almond beverage (almond milk) provides 54 IU per half cup with only 18 calories. Similarly, unsweetened, fortified rice beverage (rice milk) offers 51 IU per half cup at 57 calories. These fortified options are excellent for individuals seeking non-dairy alternatives.
In conclusion, incorporating a variety of these Vitamin D Foods into your diet can help ensure you receive adequate amounts of this essential nutrient. From fatty fish to fortified dairy alternatives and even UV-treated mushrooms, there are diverse and nutrient-dense options to choose from to support your vitamin D needs.
Data Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.
