Only a Handful of Foods Naturally Contain Vitamin D. These 6 Make the List
Believe it or not, the "sunshine vitamin" is lacking in much of what you eat.
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Vitamin D is one of the most under-consumed nutrients in the United States. Because of this, it's become a hot topic of conversation on social media, with friends and family, and even at your physician’s office. But what’s the deal with this "sunshine vitamin," and where can you find it? Below, we've included an overview of the main functions of vitamin D, the foods you can get it from, and how to know if you’re getting enough of it.
What To Know About Vitamin D
This fat-soluble vitamin is also referred to as calciferol and is naturally available in only a few foods. Its main functions are to support bone health through the absorption of calcium and help protect you from osteoporosis — or brittle bones as you age, and muscle contractions. Vitamin D also functions to help reduce inflammation, support immune health, cell growth, and thyroid and neuromuscular function.
Not getting enough vitamin D can affect your bone health. In children, a vitamin D deficiency results in bowed legs and knocked knees, called rickets. In adults, the deficiency results in soft, bendable bones, known as osteomalacia.
The "Sunshine Vitamin"
Vitamin D is also known as the "sunshine vitamin" because production of it is triggered once sunlight hits the skin. However, you need to be outside without sunscreen, and lighter skin needs about 30 minutes for production while darker skin takes a bit longer. It also depends on how much clothing you’re wearing, so you won’t get as much vitamin D when you’re outside and bundled up, versus during the summer when you may be dressed in shorts and a tank top. Similarly, your body won’t make vitamin D if you get sunlight through a window (or standing next to a window) or on a cloudy day. It can also vary based on geographical location.
How Much Vitamin D Do You Need?
The recommended intake of vitamin D for both men and women between the ages of 18 to 70 is 15 mcg or 600 IU per day. People 71 and older need slightly more — up to 20 mcg or 800 IU per day for both men and women.
What Foods Are Good Sources of Vitamin D?
There are limited food sources of vitamin D, which is why you will see foods like cereal fortified with this important vitamin. Fatty fish like trout, salmon, tuna, mackerel, and fish liver oil are top sources. Beef liver, egg yolks, and cheese also provide a small amount of vitamin D and mushrooms treated with UV light provide vitamin D as well.
Fortified foods also provide vitamin D; this includes most cows’ milk, some plant-based milks, some yogurts, ready-to-eat breakfast cereal, and some brands of orange juice, margarine, and other foods.
Always check the nutrition facts panel for the percentage of vitamin D. Generally, for a food to be an excellent source of vitamin D, it must provide at least 20-percent of the recommended Daily Value (DV), while a good source is defined as having between 10 to 19-percent of the recommended daily amount. Below are a few top sources of vitamin D and the amount they provide:
- 1 tablespoon cod liver oil: 34 mcg (1,360 IU) = 170% Daily Value
- 3 oz cooked farmed rainbow trout: 16.2 mcg (645 IU) = 81% Daily Value
- 3 oz cooked sockeye salmon: 14.2 mcg (570 IU) =71% Daily Value
- 1/2 cup sliced, raw white mushrooms exposed to UV light: 9.2 mcg (366 IU) = 46% Daily Value
- 1 cup fortified reduced fat milk: 2.9 mcg (120 IU) = 15% Daily Value
- 2 sardines canned in oil: 1.2 mcg (46 IU) = 6% Daily Value
Are You Getting Enough Vitamin D?
A simple blood test can check for your vitamin D status. Some people tend to have higher levels when it’s sunny outside (like during summer) verses winter when it’s cold and you’re not going outside as often. If you are vitamin D deficient, it’s important to have your healthcare provider check your blood levels regularly to see if you need a supplement, and how much of one you need. Your needs can also change over time.
In terms of health, a lack of vitamin D is linked to heart health and an increased risk of cardiovascular disease. People with a low level of vitamin D have also been shown to be more likely to have depression.
What Happens When You Get Too Much Vitamin D?
Taking too much vitamin D, which can happen through supplementation, can lead to kidney failure, heart arrhythmias, calcification of soft tissues, and even death. That’s why it’s always important to work with a healthcare provider when taking any supplements.
Recipes To Try
Matt Armendariz, 2014, Television Food Network, G.P. All Rights Reserved
This easy dinner recipe includes 6 ounces of cooked rainbow trout per serving. If you opt for the farmed variety, you’ll take in over 100-percent your daily recommended amount of vitamin D.
Photograph by David Malosh
Make a simple yet elegant sardine toast using cucumbers and red onions on rye bread. You’ll get calcium from the fish bones and some vitamin D from the sardines packed in oil.
You’ll get over 80-percent of your daily recommended amount of vitamin D by choosing Sockeye salmon. This simple and delicious dish takes less than 30 minutes from start to finish, and is flavored with garlic, herbs, and butter.
Steve Giralt
Enjoy this cup of chocolate goodness, which provides 13 essential nutrients from milk, including vitamin D. One cup of the milk you'll use to make it provides 15-percent of your daily recommended amount.
Matt Armendariz, 2014, Television Food Network, G.P. All Rights Reserved
Some yogurts are fortified with vitamin D, so check the nutrition facts label to ensure that the yogurt you’re buying to make this recipe has the important vitamin.
Bottom line: You can get vitamin D from the sunlight and a handful of foods. If you think you’re not getting enough, talk to your healthcare provider, who can check your levels with a simple blood test and determine if a supplement is necessary.
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