Editing How to Absorb Vitamin D (section)

=== Dietary Sources ===
Relatively few foods naturally contain high levels of vitamin D ( Vitamin D - Consumer ). For most people, dietary vitamin D comes from a combination of a few vitamin D-rich foods and many fortified foods (foods with vitamin D added). Incorporating these into your diet, especially alongside some dietary fat (for better absorption), can help improve your vitamin D intake. Key dietary sources include:

* '''Fatty fish and seafood:''' Fatty fish are among the best natural sources of vitamin D. Varieties like salmon, tuna, mackerel, sardines, and trout are rich in vitamin D ( Vitamin D - Consumer ). For example, a 3.5-ounce (100 g) serving of cooked salmon can provide anywhere from ~360 IU up to over 1000 IU of vitamin D, depending on the salmon’s diet and whether it’s wild or farmed. Cod liver oil (and other fish liver oils) is also extremely high in vitamin D ( Vitamin D - Consumer ) – just a teaspoon of cod liver oil can far exceed the daily requirement (though it’s also very high in vitamin A). Regularly including oily fish in your meals (grilled salmon, tuna salad, etc.) is an excellent way to get vitamin D naturally.
* '''Egg yolks, liver, and other animal products:''' Egg yolk contains vitamin D in small amounts (one large egg yolk provides about 40 IU of vitamin D). Chickens that are given vitamin D-enriched feed or allowed sun exposure produce eggs with higher D content. Beef liver and some cheeses also offer a little vitamin D ( Vitamin D - Consumer ), though the amounts are modest (for example, a 3-ounce serving of beef liver has around 40–50 IU). These foods can contribute to your intake but usually aren’t enough on their own.
* '''Mushrooms:''' Mushrooms are unique plant-based sources of vitamin D. Like human skin, mushrooms produce vitamin D (specifically D2, ergocalciferol) when exposed to ultraviolet light. Wild mushrooms that get sunlight can provide decent vitamin D, and some commercial mushrooms are intentionally exposed to UV light to boost their vitamin D levels. For instance, UV-exposed mushrooms (often labeled as such) may provide 400 IU or more per serving, whereas regular cultivated mushrooms have much lower levels ( Vitamin D - Consumer ). Including UV-exposed mushrooms in your diet (e.g., sliced in salads or stir-fried) can be a helpful vitamin D booster, especially for vegetarians.
* '''Fortified foods:''' Because most natural foods are low in vitamin D, many countries fortify certain foods to help people meet their needs ( Vitamin D - Consumer ). Fortified foods are a major source of vitamin D for many people. '''Milk''' is commonly fortified – in the United States, almost all cow’s milk is fortified with about 3 mcg (120 IU) of vitamin D per cup ( Vitamin D - Consumer ). Plant-based milk alternatives (soy milk, almond milk, oat milk, etc.) are often fortified to similar levels, as are some yogurts. '''Breakfast cereals''' and '''orange juice''' are also frequently fortified with vitamin D ( Vitamin D - Consumer ). For example, a serving of fortified cereal or a cup of fortified orange juice might provide 10–15% of the daily value of vitamin D (around 80–100 IU, though it varies by brand, so check labels). Margarine and some butter substitutes, as well as some breads, are additionally fortified in certain regions ( Vitamin D - Consumer ). By choosing fortified products (such as having vitamin D-fortified milk with your cereal in the morning), you can significantly increase your daily vitamin D intake through diet.
* '''Other fortified or processed foods:''' Some specific products like cheeses, puddings, nutrition bars, or infant formulas are fortified with vitamin D. Additionally, certain spreads and cod liver oil-based spreads in some countries provide vitamin D. Always read nutritional labels – vitamin D is typically listed in the Nutrition Facts if it’s been added.

(File:Vitamin D containing diet.jpg - Wikimedia Commons) ''Assortment of foods rich in vitamin D, including fatty fish (salmon), eggs, shrimp, mushrooms exposed to UV, fortified dairy (milk, yogurt), and fortified juices/cereals. Incorporating a variety of these foods helps improve dietary vitamin D intake.''

To maximize absorption of vitamin D from foods, remember that it is a fat-soluble vitamin. Eating vitamin D-rich foods with a source of fat can enhance absorption. For instance, use a bit of olive oil when cooking mushrooms, or have fortified milk (which contains some fat unless it’s skim) with a meal. By regularly consuming the foods listed above, especially fatty fish and fortified products, you can substantially contribute to your vitamin D levels through diet.
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