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7. Fortified foods
Natural sources of vitamin D are limited, especially if you’re vegetarian or don’t like fish.
Fortunately, some food products that don’t naturally contain vitamin D are fortified with this nutrient.
8.Cow’s milk
Cow’s milk, the most commonly consumed type of milk, is naturally a good source of many nutrients, including calcium, phosphorous, and riboflavin.
In several countries, cow’s milk is fortified with vitamin D. It usually contains about 115–130 IU per cup (237 ml), or about 15–22% of the DV.
9.Soy milk
Because vitamin D is found almost exclusively in animal products, vegetarians and vegans are at a particularly high risk of not getting .
For 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.
One cup (237 ml) typically contains 107–117 IU of vitamin D, or 13–15% of the DV.
10.Orange juice
Around 75% of people worldwide are lactose intolerant, and another 2–3% have a milk allergy.
For this reason, some countries fortify orange juice with vitamin D and other nutrients, such as calcium.
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.
11.Cereal and oatmeal
Certain cereals and instant oatmeal are also fortified with vitamin D.
Half a cup (78 grams) of these foods can provide 54–136 IU, or up to 17% of the DV.
Though fortified cereals and oatmeal provide less vitamin D than many natural sources, they can still be a good way to boost your intake.
Briefly, Foods such as cow’s milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D. These contain 54–136 IU per serving.
Vitamin D and calcium
Vitamin D is necessary for the absorption of calcium, which plays a key role in maintaining bone strength and skeletal integrity.
Getting enough of both vitamin D and calcium is crucial to maintaining bone health and protecting against disorders like osteoporosis, a condition that is characterized by weak, brittle bones.
Children and adults aged 1–70 need approximately 600 IU of vitamin D per day, and it can come from a combination of food sources and sunlight. Meanwhile, adults over 70 should aim for at least 800 IU (20 mcg) of vitamin D per day.
The daily value (DV), a rating system used on the labels of packaged food, is 800 IU per day.
Calcium needs also vary by age. Children aged 1–8 require about 2,500 mg of calcium daily, and those ages 9–18 need approximately 3,000 mg daily.
Adults ages 19–50 generally require about 2,500 mg daily, which decreases to 2,000 mg daily for those over age 50.
Your body needs vitamin D to absorb calcium. This makes getting enough of both vitamin D and calcium crucial to maintaining bone health and preventing osteoporosis.
The bottom line
Spending time in the sun is a good way to get your daily dose of vitamin D. However, sufficient sun exposure is difficult for many people to achieve.
Getting enough from your diet alone may be difficult, but not impossible.
The foods listed in this article are some of the top sources of vitamin D available.
Eating plenty of these vitamin-D-rich foods is a great way to make sure you get enough of this important nutrient.
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