
The best way to get Vitamin D is to go outside and bask in the sunlight. Of course this is easier said than done, especially in the northern climates where incidence of vitamin D deficiency is rampant. Even if there is a cloud layer, try to get outside each day and spend 10 minutes in the sun without SPF protection, which can block vitamin D. It is also recommended to take a Vitamin D supplement with a minimum of 5mcg through pre-conception, pregnancy and breastfeeding. The following foods are great sources of Vitamin D:
Source: Linus Pauling Institute
Food | Serving | Vitamin D (IU) | Vitamin D (mcg) |
Pink salmon, canned | 3 ounces | 530 | 13.3 |
Sardines, canned | 3 ounces | 231 | 5.8 |
Mackerel, canned | 3 ounces | 213 | 5.3 |
Quaker Nutrition for Women Instant Oatmeal | 1 packet | 154 | 3.9 |
Cow’s milk, fortified with vitamin D | 8 ounces | 98 | 2.5 |
Soy milk, fortified with vitamin D | 8 ounces | 100 | 2.5 |
Orange juice, fortified with vitamin D | 8 ounces | 100 | 2.5 |
Cereal, fortified | 1 serving (usually 1 cup) | 40-50 | 1.0-1.3 |
Egg yolk | 1 large | 21 | 0.53 |