Sardines
Sardines are one of the healthiest fish options out there. But besides its many benefits, such as improving brain function and preventing hair loss, it is packed with vitamin D. According to the USDA, one can of sardines contains 164 IU of the nutrient.
Milk
Milk is not only rich in calcium, but also in vitamin D as well. One cup, according to the USDA, contains 115 IU. If you normally drink cow’s milk, Shapiro says it can provide about 100 to 120 IU per cup. Plant-based milk (think almond, soy, and oat) can provide equal or higher amounts than cow’s milk, as long as it is fortified. She says vitamin D content in milk depends less on the source and more on fortification.
The pros in general for cow’s milk include all the other nutrients it has, such as protein and calcium, and it has only one ingredient. Plant-based milk is lactose-free, vegan-friendly, and may be lower in fat and calories depending on what other ingredients are in it. So this comes down to personal preference.
Yogurt
Yogurt is an easy food to incorporate into your diet for your vitamin D fix. The USDA says 8 ounces of yogurt contains 116 IU.
Egg Yolks
Eggs are great for many reasons, and egg yolks can be a source of vitamin D. There’s just one catch: Shapiro says that you’ll need several eggs to make a meaningful impact on your vitamin D needs. She says one egg only provides about 40 to 50 IU, which is only about 5% to 7% of your daily needs. “Consider them a supporting source,” she says. “Not a primary one.”
What does vitamin D do?
Sherry says that vitamin D does a lot for the body, but it’s most known and best studied for how it improves our bone health. “Vitamin D works together with calcium to build and strengthen bones, improves immune and muscle function, reduces inflammation, helps with cell growth, and improves the body’s ability to regulate blood sugar,” she explains.
But you want to be careful about taking too much of the nutrient. While the sun won’t cause this (“If your body has adequate vitamin D, it won’t keep making it from UV light,” she says), taking too many vitamin D supplements or getting too much of it from food can increase your body’s absorption of calcium and when that happens, you might experience nausea, vomiting, irritability, muscle weakness, and fatigue. “Vitamin D is fat-soluble, which means that any excess you take doesn’t get lost in urine. Extra vitamin D gets stored in the body, and too much can be toxic,” she says. So it’s imperative that you find the correct balance.
How much vitamin D do you need per day?
According to the Mayo Clinic, the recommended daily amount of vitamin D is 400 IU for babies under one year old, 600 IU for anyone under 70 years old, and 800 IU for those over 70.
