Vitamin D is necessary for the absorption of calcium, which plays a key role in maintaining bone strength and skeletal integrity ( 43). Summaryįoods such as cow’s milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D.
Though fortified cereals and oatmeal provide less vitamin D than many natural sources, they can still be a good way to boost your intake.
Half a cup (78 grams) of these foods can provide 54–136 IU, or up to 17% of the DV ( 41, 42). Cereal and oatmealĬertain cereals and instant oatmeal are also fortified with vitamin D. One cup (237 ml) of fortified orange juice with breakfast can start your day off with up to 100 IU of vitamin D, or 12% of the DV ( 40). Orange juiceĪround 75% of people worldwide are lactose intolerant, and another 2–3% have a milk allergy ( 37, 38).įor this reason, some countries fortify orange juice with vitamin D and other nutrients, such as calcium ( 39). One cup (237 ml) typically contains 107–117 IU of vitamin D, or 13–15% of the DV ( 35, 36). Soy milkīecause vitamin D is found almost exclusively in animal products, vegetarians and vegans are at a particularly high risk of not getting enough ( 34).įor this reason, plant-based milk substitutes like soy milk are often fortified with this nutrient and other vitamins and minerals usually found in cow’s milk. It usually contains about 115–130 IU per cup (237 ml), or about 15–22% of the DV ( 7, 33). In several countries, cow’s milk is fortified with vitamin D. Cow’s milkĬow’s milk, the most commonly consumed type of milk, is naturally a good source of many nutrients, including calcium, phosphorous, and riboflavin ( 32). Natural sources of vitamin D are limited, especially if you’re vegetarian or don’t like fish.įortunately, some food products that don’t naturally contain vitamin D are fortified with this nutrient. However, eggs from hens raised outside or fed vitamin-D-enriched feed contain much higher levels. SummaryĮggs from commercially raised hens contain only about 37 IU of vitamin D per yolk. That’s a whopping 7 times the DV ( 26).Ĭhoosing eggs either from chickens raised outside or marketed as high in vitamin D can be a great way to meet your daily requirements. When given the same feed, pasture-raised chickens that roam outside in the sunlight produce eggs with levels 3–4 times higher ( 25).Īdditionally, eggs from chickens given vitamin-D-enriched feed may have up to 6,000 IU of vitamin D per yolk. Vitamin D levels in egg yolk depend on sun exposure and the vitamin D content of chicken feed. One typical egg yolk contains 37 IU of vitamin D, or 5% of the DV ( 7, 24). While most of the protein in an egg is found in the white, the fat, vitamins, and minerals are found mostly in the yolk. Whole eggs are another good source, as well as a wonderfully nutritious food. People who don’t eat fish should know that seafood is not the only source of vitamin D.
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