Vitamin D Foods Recommended By US Government

To maintain health, it is advisable to meet the daily requirement of vitamin D that we can get from foods, because vitamin D deficiency can lead to several diseases, such as influenza, heart disease, diabetes, multiple sclerosis, and cancer. Vitamin D not only helps the body absorb calcium which is important for bones, but also plays a role in the immune system by helping to reduce inflammation. Chronic inflammation, could be expected to lead to heart disease and cancer. Approximately 80 percent of the vitamin D we need comes from sunlight. Recommended time for sunbathing is at 06:00 to 9:00 am around the body for 10 minutes. To prevent the risk of skin cancer, avoid sun exposure at 09.00 am to 03.00 pm.

Dual benefits of vitamin D, not only as a reinforcement of bone but also prevention of various diseases is increasingly revealed. To get all these benefits, we are advised to consume 400 IU of vitamin D per day, and 200 IU for adolescents less than 18 years. As already noted above, the most popular vitamin D source comes from sunlight. But today, many issues regarding the dangers of UV rays from the sun, and make a lot of people worried. But, We can fulfill it through foods, the following are list of vitamin D foods to meet daily needs. 

vitamin D foods

Value based on USDA Nutrient data base
  1. Fish: Based on USDA nutrient data base(every 100 gr) fish oil (cod liver) contain 10000 IU of vitamin D. Tuna (fresh, bluefin, raw), contain 227 IU of vitamin D. Mackerel (Atlantic, raw) contain 643 IU of vitamin D per 100 gr. Sardine (Fish, Pacific, canned in tomato sauce, drained solids with bone), contain 193 IU of vitamin D. Caviar (fish, black and red, granular) contain 117 IU. Cod liver oil is categorized as food additives, aka not the main meal. Cod liver oil is the oil extracted from fish called cod. It is available in capsule form, and is very good for those who want a dose of vitamin D increases.

  2. Milk: Quote from, almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart. But foods made from milk, like cheese and ice cream, are usually not fortified.

  3. Egg yolk : contain 218 IU.

  4. Cereals (ready-to-eat, Ralston Crispy Rice): Contain 121 IU of vitamin D, another value from different cereals can be found in USDA data base. If your breakfast consuming usual cereal, then you will not get vitamin D in sufficient quantities. Therefore, choose a specific cereals are fortified with vitamin D. Cereals usually have a lot of fiber and cholesterol levels.

  5. Soy processed products: They are usually a rich source of vitamin D. If you are very deficient in vitamin D, a good idea to replace your usual milk consumption with daily milk with soy milk. Regular milk just gives you calcium, while soy milk gives you calcium and other nutrients needed for bone health.

Below are another list of foods high in vitamin D (taken from

Fat free1 cup306
Lactose reduced, fat free1 cup300
1% low fat1 cup290
Plain, fat free8 ounces452
Fruit, low fat8 ounces343
Frozen yogurt, vanilla, soft serve1/2 cup103
Pasteurized process Swiss2 ounces438
Ricotta, part skim1/2 cup335
Pasteurized process American2 ounces323
Mozzarella, part skim1.5 ounces311
Fortified foods
Soy drink with added calcium1 cup368
Orange juice with added calcium1 cup300
Tofu with added calcium1/2 cup253
Cereal with added calcium1 ounce236-1043
Cereal bar with added calcium1 bar200
Bread with added calcium1 slice100
Whole-grain tortilla with added calcium1 tortilla40
Collards, cooked from frozen1/2 cup178
Kale, cooked from frozen1/2 cup90
Bok choy, cooked from fresh1/2 cup79
Broccoli, cooked or fresh1 cup61
Other foods
Soybeans, green, cooked1/2 cup130
White beans, canned1/2 cup96
Almonds, dry roasted1 ounce75
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