What are the foods rich in vitamin D?

Few foods naturally contain vitamin D. These foods include egg yolks, fatty fish such as salmon, tuna, and mackerel, and animal liver. However, most people obtain vitamin D from fortified foods to which this vitamin is added to increase their nutritional value, such as milk, breakfast cereals, and certain types of yogurt and juices.

Vitamin D is essential for the body's absorption of calcium, which is a key mineral for building and strengthening bones. It also plays an important role in supporting the functions of the nervous system, muscles, and the immune system to fight infection. Vitamin D can also be obtained from exposure to sunlight, but caution should be exercised regarding excessive exposure to avoid skin aging and skin cancer [1].

Natural sources of vitamin D

Although the sun is the main source of vitamin D produced by the body, some foods contain it naturally, albeit in limited quantities. Prominent sources include:

• Fatty fish: Such as salmon, tuna, mackerel, and sardines. These fish provide good amounts of vitamin D [3].
• Cod liver oil: Considered a rich source of vitamin D.
• Egg yolks: Contain a small amount of vitamin D [1].
• Animal liver: Such as beef liver, contains vitamin D [1].

Foods fortified with vitamin D

Fortified foods are a primary source of vitamin D for many, as the vitamin is added to them to increase their nutritional content. Common examples of fortified foods include:

• Milk: Most milk in the United States is fortified with vitamin D [3].
• Breakfast cereals: Many ready-to-eat breakfast cereals are fortified with vitamin D [3].
• Certain types of yogurt and juices: May be fortified with vitamin D; check the nutrition label to confirm [3].

When might you need vitamin D supplements?

Although it is possible to get vitamin D from the sun and food, some people may need dietary supplements to ensure they get enough. The recommended amount of vitamin D depends on age; for example, adults aged 19 to 70 need 600 International Units (IU) daily, while adults over 71 need 800 IU [1].

A healthcare provider may recommend a vitamin D blood test to determine if you need supplements [1]. The 25-hydroxy vitamin D test is the most accurate way to measure vitamin D levels in the body [2]. People at higher risk of vitamin D deficiency include the elderly, exclusively breastfed infants, individuals with darker skin, and people with specific medical conditions affecting fat absorption or those who have undergone gastric bypass surgery [1].

For more information on the importance of vitamin D and its role in bone and immune health, you can visit Vitamin D: Its importance for bones and immunity, natural sources, and when you need supplements (Arabic).

Medical references

• Vitamin D
• Calcium and Vitamin D: Important for Bone Health
• 25-hydroxy vitamin D test