Most of the vitamin D our bodies need is made by the exposure of our skin to sunlight. However, people in northern climates do not get sufficient sunlight exposure during late autumn and winter to trigger vitamin D synthesis in the skin. Although few foods contain the amount of vitamin D that most people need on a daily basis, below are foods that can help boost your vitamin D intake.
|
Food |
International Units |
| Dairy | |
| Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 cup | 98 IU |
| Margarine, fortified, 1 Tbsp (not a wholesome food) | 60 IU |
| Butter, 1 Tbsp | 10 IU |
| Fish and seafood | |
| Cod liver oil, 1 Tbsp | 1,360 IU |
| Salmon, cooked 3½ oz. | 360 IU |
| Mackerel, cooked 3½ oz. | 345 IU |
| Sardines, canned in oil, drained, 3½ oz. | 270 IU |
| Eel, cooked 3½ oz. | 200 IU |
| Atlantic Herring (pickled), 3½ oz. | 680 IU |
| Eastern Oysters (steamed), 3½ oz. | 642 IU |
| Catfish (steamed/poached), 3½ oz. | 500 IU |
| Skinless Sardines (water packed), 3½ oz. | 480 IU |
| Mackerel (canned/drained), 3½ oz. | 450 IU |
| Smoked Chinook Salmon, 3½ oz. | 320 IU |
| Small Clams (steamed/cooked moist), 3½ oz. | 8 IU |
| Blue Crab (steamed), 3½ oz. | 4 IU |
| Fortified Cold Cereals | |
| Dry Cereal, fortified w/40 IU of vitamin D, ¾ cup | 40-50 IU |
| Organ meats | |
| Beef Liver (braised), 3½ oz. | 12-30 IU |
| Beef Liver (fried), 3½ oz. | 12 IU |
| Pork Liver (braised), 3½ oz. | 12 IU |
| Chicken Liver (simmered), 3½ oz. | 12 IU |
| Lamb Liver (braised), 3½ oz. | 20 IU |
| Beef Tripe (raw), 3½ oz. | 12 IU |
| Beef Kidney (simmered), 3½ oz. | 12 IU |
| Eggs | |
| Egg, 1 whole (vitamin D is present in yolk) | 25 IU |
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