November 2008
D-licious!
Vitamin D from food
Your body produces vitamin D from sunlight, but since excessive exposure can cause skin cancer, our medical experts recommend
getting it mainly from your diet. Aim for 800 to 1,000 international units (IU) daily. If you don't get enough from food,
consider taking a supplement.
| NATURAL FOOD SOURCES | FORTIFIED FOOD SOURCES |
|---|---|
| Fresh herring 1,383 IU per 3 ounces; pickled herring has 578 IU per serving. |
Tofu 120 IU per 3 ounces; not all varieties are fortified, so read labels. |
| Shiitake mushrooms 249 IU per four dried mushrooms. |
Milk 100 IU per 8 ounces; cheese and yogurt are less likely to be fortified. |
| Salmon 530 IU per 3 ounces; mackerel, sardines, and shrimp are also good. |
Orange juice 100 IU per 8 ounces; soy and rice milk are often fortified too. |
| Eggs 26 IU per egg; almost all of the vitamin D is in the yolk. |
Cereal 40 IU per half-cup; many cereals are fortified, so check the label. |
