The types of foods that have vitamin D include milk products, fish, baby food and cereal.
Although the amount of vitamin D in each of these products varies, these foods include the most prominent amount of vitamin D in them.
Fish has the highest source of vitamin D out of most foods.
The type of fish that fall into this category of high vitamin D sources include Atlantic salmon, cod, catfish, salmon, trout, halibut, crustaceans, and many more.
Obviously, dairy products have a high content of vitamin D as well.
The best source of vitamin D in milk would be whole milk.
However, due to the popularity of dieting in the United States, and the amount of fat in whole milk, it is not consumed as much as it used to be.
However, soy milk, which is also known as “silk” milk, also is a good source of vitamin D.
Soy milk may actually be healthier than regular milk for some people. There is some concern about GMO soybeans, so if you are worried about consuming a genetically engineered product, soy milk may not be right for you. Some people with peanut allergies may also be allergic to soy, since they are genetically related.
Infant formulas and baby food products that include vegetable and cheese, such as stewed carrots or broccoli and cheese, contain the most vitamin D. This is a great source for babies if they are not drinking the right amount of milk or are diagnosed as lactose intolerant.
Specific cereals also contain a large amount of vitamin D in them—especially if eaten with milk. Kellogg's cereals which have extra fiber in them tend to have the highest source of vitamin D. Instant oatmeal is the next closest on the list for cereals high in vitamin D as well.
How do I get an adequate amount of vitamin D?
There are many supplements available that will allow one to take vitamin D daily. However, the most natural way to incorporate the adequate amount of vitamin D into a diet is to keep track of the food one is eating and get outside more often.
The natural sunlight from being outdoors can actually naturally produce more vitamin D exposure for the body. If someone takes a walk for 15 to 20 minutes per day, the amount of vitamin D that they will absorb from the sun will fill their daily requirement for the day.
Having a healthy diet that is rich in natural vitamins with good sources of vitamin D, vitamin C, vitamin E, and vitamin A can help benefit the overall wellbeing of a person as well. Taking a multivitamin each day will also benefit your health.
How much vitamin D should I be having daily?
Vitamin D, along with other vitamins, can never be taken in excess. Vitamin D helps repair, build and restore the bones of the body, therefore the more of it you take, the stronger your bones may become. According to the NYS Department of Health, if a person is 50 years old or younger, they should be taking at least 200 IU's of vitamin D per day. If a person is over 50, they should be consuming 400-600 IU's of vitamin D per day.
Vitamin D is measured in IU's. To get an idea of how much vitamin D is in the foods you are consuming, check the product labeling.
Obtaining the correct amount of vitamin D for each day is not difficult to do. Therefore, although you may think that is it easiest to take a multivitamin to get your RDA of vitamin D for the day, drinking a glass of milk is a more healthy and natural alternative.
How can vitamin D benefit you?
As many parents tell their children to drink milk to get strong bones, and that is what vitamin D is mainly good for. Vitamin D is present in milk, therefore, the more milk that a person may drink, the stronger their bones will get.
Vitamin D also helps with the weakness in bones, especially in senior citizens. Therefore, the recommended daily allowance of vitamin D for older people is greater.
According to WebMD, a lack of vitamin D can contribute to diseases such as osteoporosis, bone loss and kidney failure. It is also seen to benefit high blood pressure and cholesterol, diabetes, obesity, tooth growth and autoimmune diseases.
Vitamin D is not only healthy for the entire body, but it contributes to the job that is done in the body's immune system for preventing future bacteria and diseases.