Did you know that vitamin D is essential for strengthening bones, teeth, and also boosting the immune system? Furthermore, vitamin D plays an important role in supporting muscle function, maintaining heart health, and promoting optimal calcium absorption.
Therefore, it is highly recommended to meet your daily vitamin D intake through foods that contain vitamin D.
So, what are examples of foods rich in vitamin D? Let’s explore the following article about food sources that contain vitamin D.
How Much Vitamin D Do You Need Daily?
Before exploring the list of foods, it is better to first understand the recommended daily intake of vitamin D.
According to the National Institutes of Health (NIH), adults generally need around 600 IU of vitamin D per day, which increases to 800 IU per day for those over the age of 70.
Fortunately, these needs can be met by regularly consuming foods high in vitamin D regularly, combined with sufficient sunlight exposure.
15 Foods High in Vitamin D
Here are 15 foods that are naturally high in vitamin D and can easily be included in your daily diet.
1. Egg Yolks
Eggs are not only high in protein, but also serve as one of the easiest sources of vitamin D.
One egg yolk can contain approximately 37 IU of vitamin D. Although not as high as fatty fish, egg yolks remain a practical option because they are easy to cook and perfect for daily consumption.
However, the amount of vitamin D varies depending on the hen's diet, living conditions, and exposure to sunlight.
2. Mushrooms
Mushrooms are considered one of the non-animal food sources of vitamin D.
Interestingly, many mushrooms contain provitamin D4, which can become vitamin D4 when exposed to UV light. In particular, dried shiitake mushrooms can contain up to 1,600 IU of vitamin D per 100 grams, making them one of the best plant-based vitamin D sources available.
Therefore, it is important to understand that wild mushrooms tend to contain higher levels of vitamin D than mushrooms cultivated in dark conditions.
3. Canned Tuna
Besides being delicious and easy to store, canned tuna is another food rich in vitamin D.
Every 100 grams of canned tuna contains around 269 IU of vitamin D. Additionally, canned tuna is also a good source of folate, vitamin B6, and vitamin K.
However, make sure to choose canned tuna labeled “light” to reduce the risk of mercury contamination, or limit consumption to around 200 grams per week.
4. Cod Liver Oil
Not only is cod liver high in vitamin D, but it is also a good source of vitamin A and omega-3 fatty acids, such as eicosapentaenoic acid (EPA) or docosahexaenoic acid (DHA).
A teaspoon of cod liver oil contains around 448-450 IU of vitamin D. It is important to avoid excessive intake, as it may cause too much vitamin A, so it is recommended to consume it in moderation!
5. Beef Liver
After being cooked, every 3-ounce beef liver contains around 42-50 IU of vitamin D. It is quite a good amount, right?
In addition to vitamin D, beef liver is also rich in iron and vitamin B12, which are beneficial for blood health. However, it is important not to consume them excessively, as the beef liver is relatively high in calories, which are not too good for cholesterol levels.
6. Salmon
Salmon has been known as one of the foods with the highest vitamin D content among among the richest dietary sources of vitamin D.
According to the United States Department of Agriculture (USDA) Food Composition Database, 100 grams of salmon contain about 526 IU of vitamin D, which helps meet 66% of the recommended daily intake. Wild salmon from nature has higher vitamin D compared to aquaculture salmon.
7. Mackarel
In addition to salmon, mackerels also provide vitamin D. Every 100 grams of mackerel contains about 360 IU of vitamin D and omega-3 fatty acids, which are beneficial for heart health and brain function.
Mackerels are also easy to find in traditional markets or supermarkets, making them a practical and nutritious option for daily meals.
8. Cheese
Cheese is another example of foods that contain vitamin D with a savory taste that many people love, making it easy to pair with other dishes.
Around 50 grams of cheese contains around 8 to 24 IU of vitamin D, while cheddar cheese offers about 24 IU per 100 grams. However, vitamin D in cheese can vary, depending on how it is produced.
9. Tofu and Tempeh
Indonesians must be very familiar with these types of vitamin D-rich food.
Although relatively affordable, 100 grams of tofu and tempeh are known to provide around 26% of the recommended daily intake. Additionally, tofu and tempeh are rich in plant-based protein, calcium, and isoflavones that help support overall bone health.
10. Sardines
It often becomes the option of a practical daily meal, who knows that sardines are also one of the foods that contain vitamin D.
It is known that 3.8 ounces or a can of sardines contains 177-193 IU vitamin D, which meet 22% of the recommended daily intake.
11. Cereal and Oatmeal
Approximately 78 grams of cereal and oatmeal can contain around 54 to 136 IU of vitamin D or reach 17% of daily intake, especially in fortified products.
The benefits of oatmeal and cereal are undeniable. You can also add cow’s milk or soy milk to maximize vitamin D content in this dish. Make sure to check the packaging label to determine the content of vitamin D.
12. Oysters
Next, oysters are a seafood option rich in vitamin D. One cup of raw oysters contains 800 IU of vitamin D, making it the highest source of vitamin D from seafood. However, it is still recommended to eat fully-cooked oyster to avoid bacterial contamination.
13. Yogurt
In general, yogurt contains around 80-100 IU of vitamin D, which can meet approximately 10 to 20 percent of your daily intake. Additionally, yoghurt is also rich in probiotics that are beneficial for digestive health, and additional benefits.
However, vitamin D in yoghurt can vary by brand. Therefore, always check the nutrition label on the packaging!
14. Fortified Milk
For you who are looking for an easy and practical way to get vitamin D, but also fortified milk can be an effective option. Fortified cow’s milk generally contains about 115-130 IU vitamin D per 250 ml serving.
Not only cow’s milk, fortified soy milk and almond milk are available as great options, especially for those who have lactose intolerance.
15. Fortified Orange Juice
Lastly, there is vitamin D-fortified orange juice. Some brands of orange juice contain around 100 IU of vitamin D per 235 ml serving, making it a viable option, especially for those who do not prefer dairy products.
Make sure to check the packaging label to make sure the product you choose is fortified with vitamin D!
Tips to Maximize Vitamin D Absorption from Foods
Consuming foods that contain vitamin D only may not be enough if the absorption is not optimal. Here are some tips you can follow:
- Consume vitamin D together with healthy fats. Since vitamin D is a fat-soluble vitamin, its absorption will be more optimal when paired with foods that contain healthy fats, such as avocados or olive oil.
- Combine with sunlight exposure. In addition to food sources, getting 10–15 minutes of morning sunlight can also help the body naturally produce vitamin D.
- Choose the right cooking method. Steaming or roasting fish is more recommended than frying, as it can help preserve greater vitamin D.
- Check nutritional labels. For dairy products, cereal, and yoghurt. Check nutrition labels when purchasing dairy products, cereals, and yogurt. Choose products fortified with vitamin D.
Those are 15 foods that contain high amounts of vitamin D you can choose for your daily meal. From all the lists above, which one of them do you often consume?
In conclusion, besides regularly sunbathing, consume foods that contain vitamin D regularly to meet your daily intake and maintain overall health and fitness.
Furthermore, do not forget to drink #AQUADULU to meet your daily hydration of at least 2 liters. Stay healthy!
