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Foods High in Vitamin D

Vitamin D is a fat-soluble and is used in every part of the body. Like calcium, it builds bones and teeth and keeps them strong.  A vitamin D deficiency can occur when usual intake is lower than recommended levels over time, exposure to sunlight is limited, the kidneys cannot convert vitamin D to its active form, or absorption of vitamin D from the digestive tract is inadequate.


Only a few foods naturally have vitamin D. The best source is fatty fish like salmon, tuna and mackerel. Beef liver, cheese, egg yoke and mushrooms provide smaller amounts.

Many foods are fortified with vitamin D.

Such as:

Milk, Yogurt, cheese

Orange juice fortified with vitamin D

Ready to eat fortified cereal

Fortified Soymilk

Fortified Rice milk

Fortified Almond milk

Fish oil, cod liver


Sun Exposure:

Most people can meet some of their vitamin D needs through exposure to the sunlight.

It is important to remember sun protection factor of 8 or more appears to block vitamin D producing UV rays. So on must balance the need of proper sun protection and meeting vitamin D needs.


Dietary Supplements:

Ask your health provider for information  on buying Vitamin D supplements.

Breastfed Infants

Vitamin D requirements cannot be met by human milk alone. The American Academy 

of Pediatrics recommends 400 IU of vitamin D per day for breastfed infants.


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