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What foods are a good source of vitamin d?

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Actually, there are very foods with vitamin D found in nature. However, some of those that do include Vitamin D are:
  • Salmon: Just 3 ½ ounces of cooked salmon supplies 90 percent of the DRI (daily recommended intake)
  • 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.



For most people, fortified foods are the main sources of Vitamin D. Some examples are:

  • 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 daily recommended intake. Check the package nutrition label carefully.
  • 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 quite a bit of 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.


NOTE:
The body needs sunlight to convert and use Vitamin D.FoodServingVitamin D (IU)Milk1 cup100Fortified rice or soy beverage1 cup80Fortified orange juice1/2 cup45Fortified margarine2 tsp51Egg yolk125Herring or trout, cooked75 g156Mackerel, cooked75 g80Salmon, Atlantic, cooked75 g225Salmon, canned or cooked*75 g608Sardines, Atlantic, canned75 g70Sardines, Pacific, canned75 g360Tuna, canned, light or white75 g41Tuna, canned, yellowfin (albacore, ahi)75 g105Tuna, skipjack, cooked75 g381Tuna, bluefin, cooked75 g690

There are only a few foods that are good sources of vitamin D:
  • Salmon, cooked, 3½ ounces.
  • Mackerel, cooked, 3½ ounces.
  • Tuna fish, canned in oil, 3 ounces.
  • Sardines, canned in oil, drained 1¾ ounce.
  • Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 cup.
  • Margarine, fortified, 1 Tablespoon.
  • Pudding, prepared from mix and made with vitamin D fortified milk, ½ cup.
  • Ready-to-eat cereals fortified with 10% of the DV for vitamin D, ¾ cup to 1 cup servings.
  • Egg, 1 whole (vitamin D is found in egg yolk)
  • Liver, beef, cooked 3½ ounces.
  • Cheese, Swiss, 1 ounce.



  • Oily fish: e.g. salmon, mackerel, sardines, and fish oils (e.g. cod liver oil)
  • Egg yolk
  • Offal (especially liver)
  • Fortified breakfast cereals (check the pack for quantities) and fortified milks.
  • Dark green leafy vegetables - but the levels are probably too low to make enough difference

But, the best source of all is sunshine (which helps your body to convert cholesterol into vitamin D) - it's non-fattening, but unfortunately does have other health implications.




Pure cod liver oil provides the most IUs per servings, about 340% of a daily value. Mackerel, tuna, salmon, and sardines also have vitamin d. And a cup of milk (nonfat, reduced fat, and whole, vitamin D-fortified) provides 25% of daily value.
Dietary sources: Dairy products, egg yolk, also made in human skin in presence of sun light.


banana's and apples are vitamin d, as well as the sun

watermelons apples bannanas rice meat

Fortified milk, cod liver oil, salmon, mackerel, sardines, tuna fish. Many foods such as orange juice are fortified with vitamin D.

You can also get Vitamin D from sun exposure.

Sunlight...But that's not really a food.

Oh, and sunscreen blocks the Vitamin D

You can get vitamin D from variety of sources.Foods such as salmon,tuna,sardines,shiitake mushrooms,egg yolks,cod liver oil naturally contain vitamin D.Some food like milk,orange juice,yogurts,butter, margarine and cheeses can be fortified to increase their vitamin D content.Finally,there are prescription and over-the-counter vitamin D supplements that come in capsules and liquids.

bananas,apples grape fruit

Shiitake & Button Mushrooms:
Surprisingly, the dried versions of shiitake mushrooms are high in Vitamin D. This may be due to the fact that these mushrooms are adept at sucking up sunlight. Shiitake is also rich in B Vitamins like B1 & B2. Make sure that you find mushrooms that have been dried in the sun, not by some artificial means, in order to extract the benefits of high Vitamin D content.
Mackerel:
A small, 3½ ounce portion of this Omega-3 rich fish will give you 90% of the recommended daily amount. Currently, the FDA recommends that we eat more of these oily fishes to infuse our bodies with the vitamins and omega-3 essential fatty acids (EFA's) that our body cannot produce on its own.
Sockeye Salmon:

A small 3½ ounces portion of cooked salmon will give you 90% of the Dietary Reference Intake for Vitamin D. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed. Salmon eat zooplankton, an excellent source of the important vitamin.
Herring:
Fish like herring are so high in vitamin D because they are the part of our food chain that thrive on plankton, which is chocked full of the vitamin.

Sardines:
Sardines are one of the best foods containing Vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for Vitamin B12, Omega-3 Fatty Acids, protein and selenium.
Catfish:
Again, another fish that makes a habit of feeding on plankton, catfish are constantly taking in minuscule sea life that create vitamin D from sunlight.

Tuna fish:
Eat 3 ounces of tuna daily for 50% of your Vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with "good fats," providing a host of health benefits to your body, like better memory and brain function.
Cod Liver Oil:
If you can stomach the strong aroma, this oil is super-rich in sunlight Vitamin D. This marvelously golden, yet terrible-tasting oil, is also rich in omega-3 fatty acids. Incorporating this oil into your diet will help you increase your bones ability to stay strong and healthy. Because of its high Vitamin D content, cod liver oil has also been shown to prevent osteoporosis in adult, improve brain function and optimize the functioning of the nervous system. What is more, the oil holds 10,000 IUs of vitamin D. One tablespoon of the oil provides more than enough Vitamin D for the day.

Eggs:
Eggs are another food containing vitamin D in small amounts. Eating one egg will provide you with approximately 10% of your daily needs. I would personally recommend to eat free-range eggs from a local farm, if possible.
Sunshine:
Okay, we know it's not a food, but daily "doses" of sunshine can seriously up your Vitamin D intake. In fact, this vitamin has actually been referred to as the sunshine vitamin. Light hitting the skin from the sun's rays stimulates the production of this vitamin and hormone. This is great news for those of us that can take a sun-bath daily. But for those of us in colder, cloudier climates, we can up our intake from the foods we eat. This could explain why Native Inuit people in Alaska ate so much fish!

Your best source for vitamin D is fish.

  • Egg yolk
  • Liver
  • Fatty fish
  • Fortified dairy products



Milk, dark leafy greens.



Vitamin D is actually made by the body whenever sunlight touches the skin. This should be our main supply but everyone is not always exposed to sun and this process can be inhibited in some whose health is compromised. Also, there may be other issues to inhibit this process.
Foods do not naturally contain vitamin D. It is usually added to foods such as milk and dairy products, fortified cereals, fortified food bars and other foods that have had vitamin D added. You can also get vitamin D from supplements.


fatty fishes like salmon and fish oils. eggs have some. your skin absorbs it from the sun too.

  • Egg yolk
  • Liver
  • Fatty fish
  • Fortified dairy products



  • Egg yolk
  • Liver
  • Fatty fish
  • Fortified dairy products



Wild, salmon, cod liver, sardines, organic eggs, natural sunlights is the most abundent source of Vitamin D, chicken liver, orange juice. http://www.netwellness.org/healthtopics/osteoporosis/vitamind.cfm


Not many foods have Vitamin D. The best food sources are cod liver oil and fatty fish. But many dairy products, breads and orange juices are 'fortified' with Vitamin D, which means that it is added to these products by the manufacturers.

Mushrooms CAN have Vitamin D if they are exposed to the sun. Sun-dried mushrooms are an excellent source of Vitamin D2- but this is NOT the active form of vitamin D that humans need and is an 'inferior' source of vitamin D to that found in Fatty Fish.
And unfortunately, cod liver oil has potentially damaging amounts of Vitamin A, so it is NOT a recommended food source. So, you are really left with fatty fish as the ONLY good food source of Vitamin D!
Sunshine and supplements are really the best ways to meet your vitamin D needs, because few people can eat enough fatty fish to meet their needs.



Fish and Sea food for starters.


Salmon,tuna,sardines,shiitake mushrooms,egg yolks and cod liver oil.

Though not food, one of the best sources of vitamin D is sunlight. Depending on the pigment of your skin, spending some carefully-controlled time in the sun may be the most effective way of introducing more vitamin D into your system (the darker your skin, the harder it is for your body to produce vitamin D from just the suns rays).

A deficiency in vitamin D will cause the disease known as Rickets.


Answer:
Cod liver oil, Salmon, Mackerel, Tuna fish, Sardines, Milk, Margarine, Egg, beef, Cheese


fish oil, fish (salmon, mackerel, herring, catfish, sardines), shitake mushrooms, soymilk
Milk, Fish Oil, Fortified Margarine




Salmon, tuna , mackrel :)
Salmon, tuna , mackrel :)
Salmon, tuna , mackrel :)
carrot, mostly fruit and veg.
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