Vitamin D Rich Foods
Consuming foods rich in vitamin D with regular, but not prolonged (at least not unprotected) sun exposure is more than enough to prevent vitamin D deficiency.
Unfortunately, not all the foods we eat have vitamin D in substantial quantities. Actually, vegetables and fruits contain no vitamin D. Some UV irradiated mushrooms have vitamin D in RDA dosages from a single serving - great for vegans and vegetarians. If you are not sure if you are eating 'those' mushrooms, read the labels, or even better - check the price tag :o)
Nowadays, plenty of foods are fortified with vitamins, vitamin D included. Unfortunately, more often, manufacturers add vitamin D2 into the food - again, read labels.
Mediterranean cuisine is rich in seafood and thus contain vitamin D in abundance. If you interested in such cuisine and want to learn more about it, check Mediterranean Diet 101 site (external link).
List of Foods Rich in Vitamin D
List of foods rich in vitamin D are given in the following table (vitamin D in natural form):
|Amounts for macronutrients are given in grams per 100g of food, unless otherwise noted. Amounts of calcium are given in miligrams, vitamin D3 amounts in IU.|
|Beef, Ground 5% fats||137.0||21.4||0.0||5.0||0.0||3.0
|Butter, Without Salt||717.0||0.9||0.1||81.1||0.0||60.0
|Milk, 2% milkfat||50.0||3.3||4.8||2.0||0.0||1.0||120.0|
|Peanut Butter, Reduced Sodium||590.0||24.0||21.9||49.9||6.6||0.0||41.0|
|Pork, Ground 4% fats||121.0||21.1||0.2||4.0||0.0||4.0||15.0|
Table is updated regularly, feel free to print it for your own use.
As one can see, there are great amounts of vitamin D in fish, especially in fatty fish. Cod liver oil also contains large amounts of vitamin D, but cod liver oil should be considered as supplement, not as food - it is also rich in vitamin E and omega-3 essential fatty acids. Some manufacturers remove vitamin D from such oils - be careful and read labels.
Various meats have small amounts of vitamin D, while vegetables have no vitamin D. Shiitake mushrooms have vitamin D, especially shiitake mushrooms dried on the sun - producers of such mushrooms usually write down on the labels the amounts of vitamin D per 100g (or ounces) of mushrooms and they test them more or less regularly for vitamin D content.