This fat-soluble vitamin plays a major role in bone health and immune function, among many other things. And yet, most Americans don’t get enough.
One of the best ways to get vitamin D is to expose your skin to the sun for a small amount of time. But during the gray days of winter, reaching the recommended dietary allowance (RDA) is a challenge.
For males and females ages 14 to 70, the RDA is 600 international units (IU) per day. Here's a few good sources to help you get there.
Salmon & Other Fatty Fish
3 ounces of cooked, farmed salmon provides about 450 IUs; wild salmon is estimated to have much more.
3 ounces of canned tuna contains about 40 IUs of vitamin D.
Fortified foods have extra nutrients added to them:
1 cup of orange juice fortified with vitamin D provides about 100 IUs.
1 cup of fortified milk has about 100 IUs.
6 ounces of fortified yogurt has about 80 to 100 IUs.
¾ cup to 1 cup of fortified breakfast cereal has about 50 to 100 IUs.
One egg yolk contains 40 IUs.
Some mushrooms are grown in ultraviolet light, which spurs more vitamin D production. Look for “UV-treated” or “High in Vitamin D” on the label. These mushrooms can contain around 400 IUs per 3-ounce serving.