The Secrets of Vitamin D – Foods that have Vitamin D.

These days, there are often minerals and vitamins added to processed foods. It is fairly common for vitamin D to be added to some grains and the majority of dairy products.

You will find the highest levels of vitamin D in animal products such as beef liver, and fatty fish (e.g. mackerel, salmon, and tuna). The level of vitamin Din foods is measured in international units (IU).

Levels of Vitamin D in Specific Foods

Here is a list of foods with their vitamin D content from lowest to highest:

  • Fruits and Vegetables– Zero IU
  • Grains and Cereals –Zero IU
  • Portabella Mushrooms –half a cup has 4 IU
  • Swiss Cheese –one ounce has 6 IU
  • Cheddar Cheese –one ounce has 12 IU
  • Fortified Cereal– one cup has 40 IU
  • Egg Yolk– one large yolk has 41 IU
  • Cooked Beef Liver– three ounces has 42 IU
  • Scrambled Egg– one large egg has 44 IU
  • Sardines (in a can with oil drained)– two sardines have 46 IU
  • Fortified Yogurt –six ounces has 80 IU
  • Fortified Soy, Oat, or Almond Milk– one cup has between 100 and 144 IU
  • Fortified Milk –one cup has between 115 and 124 IU
  • Fortified Orange Juice– one cup has 137 IU
  • Tuna (in a can with water drained)– three ounces has 154 IU
  • Mushrooms (raw, white, sliced and exposed to UV light)– half a cup has 366 IU
  • Cooked Salmon –three ounces has 447 IU
  • Cooked Swordfish– three ounces has 566 IU
  • Cooked Trout– three ounces has 645 IU
  • Cod Liver Oil– one tablespoon has 1360 IU

You can see from this list that specific animal products have more vitamin D in them than other foods do. When you are food shopping check the nutrition labels to see how much vitamin D is in the products you want to purchase. Be careful as fortified foods do not always contain the same amounts of vitamin D.

In the next section, we will discuss how much vitamin D you need…

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