Adequate vitamin D intake is important not only for calcium absorption and bone health, but also a healthy immune system, and studies suggest higher vitamin D intake may lower the risk of certain diseases such as heart disease. A deficiency in this nutrient can cause osteomalacia (misshapen bones) in adults and rickets in children. Adding the top food sources of Vitamin D to the diet helps to prevent deficiency and promote overall health.
Top Food Sources of Vitamin D
Many of the top food sources of vitamin D are fortified foods such as ready-to-eat cereals, margarines, yogurts, orange juices, and milks. There are some foods which contain naturally occurring vitamin D. Besides fortified foods, food sources of this vitamin include:
- cod liver oil
- cooked salmon
- mackerel
- tuna canned in water
- sardines canned in oil
- mushrooms which have been exposed to ultraviolet light in order to increase vitamin D levels
Beef liver, egg yolks, and cheese also contain small amounts of vitamin D.
Vitamin D Recommended Intakes
Recommended vitamin D intake is conflicting. The National Institutes of Health currently recommends a daily intake of 200 IU for all people up to age 50; for people age 50 to 70, 400 IU per day; and 600 IU for people over 70. However, the American Academy of Pediatrics suggests infants who are breastfeeding should consume 400 IU of vitamin D daily until they are moved to solid foods and 400 IU per day for children and teens who consume less than 4 glasses of fortified milk every day. According to the Vitamin D Council, healthy adults should consume at least 2,000 IU of this vitamin per day.
The National Institutes of Health is expected to provide updated vitamin D intake recommendations later in 2010.
In the meantime, check with a physician or nutritionist to find out how much intake you need.
Vitamin D Supplements
Those who wish to supplement with vitamin D should look for vitamin D3 or cholecalciferol. Many multivitamins contain this form of vitamin D, so taking extra in the form of a stand-alone vitamin D supplement is not always necessary.
Vitamin D can interact with certain medications, so be sure to speak to your doctor before increasing its intake or adding a supplement to your diet.
References:
Office of Dietary Supplements. (2009). “Dietary Supplement Fact Sheet: Vitamin D.” Accessed August 11, 2010 from National Institutes of Health.
WebMD, LLC. (2009 Dec 19). “The Truth About Vitamin D.” Accessed August 11, 2010 from WebMD.com.
Jennifer Murray - Jennifer Murray is a freelance writer specializing in nutrition, weight loss and fitness.
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