Foods High in Vitamin D
The following is general information. Please work with your clinician to find the best balance for you.
The Importance of Vitamin D
Vitamin D is a crucial nutrient that plays a vital role in maintaining bone health, supporting immune function, and regulating mood. It helps the body absorb calcium and phosphorus, which are essential for strong bones and teeth. Additionally, Vitamin D is involved in modulating cell growth, reducing inflammation, and supporting overall well-being.
Recommended Daily Intake
The recommended daily intake of Vitamin D varies based on age and sex:
- Adult Men: 600-800 IU (15-20 mcg)
- Adult Women: 600-800 IU (15-20 mcg)
Foods High in Vitamin D
| Food | Vitamin D Content (per serving) |
|---|---|
| Fatty Fish (Salmon) | ~570 IU (3 oz) |
| Mushrooms (UV-exposed) | Varies (1 cup) |
| Fortified Milk | ~120 IU (1 cup) |
| Fortified Orange Juice | ~100 IU (1 cup) |
| Sardines (Canned) | ~177 IU (3 oz) |
| Egg Yolks | ~41 IU (1 large egg) |
| Fortified Cereal | Varies (1 serving) |
| Tuna (Canned) | ~68 IU (3 oz) |
| Cod Liver Oil | ~1360 IU (1 tsp) |
| Swiss Cheese | ~6 IU (1 oz) |
Some Recipe Ideas
Salmon and Mushroom Stuffed Avocado:
Bake or grill salmon fillets and slice them.
Fill halved avocados with the salmon slices and sautéed mushrooms.
Estimated Vitamin D Content: Salmon (450 IU per 3 ounces), Mushrooms (varies), Avocado (40 IU per half)
Mushroom and Spinach Omelette:
Whisk eggs and make an omelette with sautéed mushrooms, spinach, and a sprinkle of cheese.
Serve with whole grain toast.
Estimated Vitamin D Content: Eggs (41 IU per large egg), Mushrooms (varies), Cheese (varies)
Fortified Plant-Based Milk Smoothie:
Blend fortified plant-based milk (like almond milk or soy milk) with fresh fruits and a handful of spinach.
Add a scoop of fortified plant-based protein powder for extra nutrition.
Estimated Vitamin D Content: Fortified Plant-Based Milk (100-150 IU per cup), Fortified Protein Powder (varies)
Vitamin D-Rich Cereal Parfait:
Layer vitamin D-fortified cereal with Greek yogurt and sliced bananas.
Top with a drizzle of honey or maple syrup.
Estimated Vitamin D Content: Fortified Cereal (varies), Greek Yogurt (varies), Bananas (varies)
Grilled Portobello Mushrooms with Sun-Dried Tomatoes:
Marinate portobello mushrooms in balsamic vinegar and garlic, then grill them.
Top with chopped sun-dried tomatoes and fresh herbs.
Estimated Vitamin D Content: Mushrooms (varies), Sun-Dried Tomatoes (varies)
Vitamin D-Rich Fish Tacos:
Grill or bake fish (such as salmon or mackerel) and flake it.
Serve in whole wheat tortillas with fresh cabbage slaw and a squeeze of lime.
Estimated Vitamin D Content: Fish (varies), Cabbage (varies), Tortillas (varies)