foods high in vitamin d

Foods With Vitamin D

There aren’t many foods with vitamin d. Surprised? You’re in good company, because most people don’t realize how scarce vitamin d is in the food we eat.

But there are food sources of vitamin d out there! Let’s take a look at what you need to know before you stock your pantry and refrigerator with them.

Food Sources of Vitamin D

Because our bodies were meant to naturally make vitamin d from sunlight, the foods with viamin d are fewer than usual. And in fact, most of the foods we consider sources of vitamin d are in fact just supplemented.

First, take a look in your cabinets, and read the food labels. Not counting milk, breakfast cereal, or supplements, how many sources of vitamin d did you find? My bet is none or extremely few, if you’re like the average person.

We traditionally think of milk as being a great source of vitamin d, but in fact it’s only so-so. The vitamin d is enhanced in cow’s milk by exposing it to UV light. Still, how many glasses of milk do you drink in a day?

But before I go much further, you may want to take a look at the causes of vitamin d deficiency page to see how much you should be getting. Here’s a hint: if you’re not a baby, it’s more than the 400 IU that is the current listing for the MDR (minimum daily requirement).

Foods High in Vitamin D

There are some foods that are high in vitamin d, but you’re not likely eating them much. Fatty fish leads the pack of foods high in vitamin d. These fish include herring, sardines, catfish, mackrel and salmon. Fish oils also contain good amounts of vitamin d.

Fish liver oils (like the infamous cod liver oil) are also rich in vitamin d, but you need to consume this kind of oil with caution. Why? Because it’s also a rich source of vitamin a, which can prove toxic to your body in large amounts.

(Vitamin d is rarely toxic, which you can read more about on the vitamin d toxicity page.)

Milk obviously contains vitamin d, and some dairy, but be careful. Just because it’s dairy don’t assume its been fortified with vitamin d; read the labels.

Egg yolks are also a minor source of this vitamin.

No Foods With Vitamin D? Consider Supplements

Unless you regularly spend time in the sunlight (without sunscreen) and eat fatty fish 3 or more times a week, you’re probably not getting enough vitamin d. So, you may want to consider supplements.

Don’t count on a multivitamin to provide what your body needs, as far as vitamin d goes. They provide some (and a multivitamin is definitely better than nothing), but viitamin d supplements are very inexpensive, maybe $3 or $4 a month. Considering that a vitamin d deficiency has been linked to cancer, diabetes and heart disease, even $5 a month wouldn’t be too high a price, don’t you think?

You can buy your vitamin d from the grocery store, a health food store or online, whichever is most convenient for you.

Foods with vitamin d might be a little more scarce than you’d like, but sunshine and supplements can help make up for what you’re not getting from food.