What Foods Have Vitamin D?

Tyler Spraul is the director of UX and the head trainer for Exercise.com. He has his Bachelor of Science degree in pre-medicine and is an NSCA-certified strength and conditioning specialist. He is a former All-American soccer player and still coaches soccer today. In his free time, he enjoys reading, learning, and living the dad life. He has been featured in Shape, Healthline, HuffPost, Women's...

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UPDATED: Aug 25, 2020

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  • Vitamin D is found in common foods such as fish and milk.
  • Sufficient vitamin D intake is important for different bodily functions.
  • Lack of vitamin D can lead to different health problems

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.

Fish has the highest source of vitamin D out of most foods.

The type of fish with a high amount of vitamin D include Atlantic salmon, cod, catfish, salmon, trout, halibut, crustaceans, and many more.

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.

Soy milk, which is also known as “silk” milk,  is also 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 a high amount of 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 another food with high Vitamin D content.

Keep in mind that vitamins alone will not give you all that your body needs. Exercise is an important factor in one’s overall health. Go PRO today for access to certified personal trainers, workout plans, goal trackers, and more!

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.

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How Much Vitamin D Should I Be Having Daily?

Vitamin D, along with other vitamins, can never be taken in excess.  According to the NYS Department of Health, individuals aged 1 to 70 years old should be taking at least 600 IU’s (International units) of vitamin D per day. If a person is over 71, they should be consuming 800 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, one may think that it is easiest to take a multivitamin to get the RDA of vitamin D while simply 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, vitamin D serves that purpose as it is present in milk.

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 cardiovascular disease, asthma in children, and cancer.

Vitamin D is not only healthy for the entire body, but it contributes to the body’s immune system.

Having an exercise routine is very important if you want to achieve your fitness and wellness goals.  Go PRO today for access to certified personal trainers, workout plans, and more.

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