Sources

• Vitamin D can be found in fortified milk, eggs and cod liver oil.
  
  

Other Sources

• The foods that contain the highest sources of vitamin D are mackerel, salmon and sardines. If you are a vegan and don't drink milk, then you may have to look for other sources such as sunlight and a vitamin D supplements.
  
  

Expert Insight

• Vitamin D is also contained in white mushrooms that have been exposed to ultraviolet light for at least five minutes (see Resources).
  
  

Additional Sources

• Other foods that contain vitamin D are tuna fish, margarine and fortified cereals.
  
  

Prevention/Solution

• The amount of vitamin D needed daily is 200 international units (IU) for people under the age of 50. If you are 50 to 70 years old, you need 400 IU daily. Anyone over 70 years old needs 600 IU daily. One tbsp. of pure cod liver oil will provide you with 1,360 IU.
  
  

Warning

• Vitamin D is found in liver, beef and Swiss cheese, but these sources probably provide the lowest amount of the nutrient and don't meet the daily requirement of international units.