Vitamin D helps keep bones strong, supports the immune system, and is good for heart health.

Although the body can produce vitamin D when exposed to sunlight, many people still lack this vitamin. Therefore, it’s important to consume foods rich in vitamin D.

Here are 11 foods that contain vitamin D, which you can incorporate into your daily diet:

1. Salmon

Salmon is one of the best sources of vitamin D. Wild salmon contains about 988 IU of vitamin D per 100 gram serving, while farmed salmon contains about 250 IU. Besides vitamin D, salmon is also rich in omega-3 fatty acids, which are good for heart health.

2. Canned Sardines and Tuna

Canned sardines and tuna are economical and practical choices for obtaining vitamin D. One can of sardines (about 106 grams) contains 193 IU of vitamin D, while canned tuna contains about 268 IU per can.

3. Mackerel

Mackerel is also a good source of vitamin D. One 100 gram mackerel fillet may contain 457 IU of vitamin D.

4. Egg Yolk

Egg yolk contains a relatively high amount of vitamin D. One chicken egg yolk contains about 41 IU of vitamin D. It’s important to note that most of the vitamin D is found in the yolk, not the white.

5. Red Meat

Red meat, especially beef liver, contains a fair amount of vitamin D. In addition to vitamin D, red meat is also rich in iron and protein.

6. Cheese

Although the vitamin D content in cheese varies depending on the type, some cheeses like cheddar and Swiss contain a significant amount of vitamin D.

7. Fortified Milk

Many milk producers add vitamin D to their products. One glass of fortified milk usually contains about 115-130 IU of vitamin D.

8. Breakfast Cereals

Many breakfast cereals are fortified with various vitamins and minerals, including vitamin D. The vitamin D content in breakfast cereals varies but usually ranges from 40-100 IU per serving.

9. Fortified Orange Juice

Some orange juice producers add vitamin D to their products. One glass of fortified orange juice usually contains about 100 IU of vitamin D.

10. Mushrooms

Mushrooms are the only plant source that naturally contains vitamin D. Mushrooms exposed to UV light have higher levels of vitamin D. Certain types of mushrooms, such as shiitake and portobello, contain about 400 IU of vitamin D per 100 grams.

11. Cod Liver Oil

Although not typically consumed directly, cod liver oil is a very rich source of vitamin D. One tablespoon of cod liver oil contains about 1360 IU of vitamin D.

The Importance of Vitamin D for Health

Vitamin D plays a crucial role in various body functions. Here are some of the primary benefits of vitamin D:

  • Maintains bone and dental health by aiding the absorption of calcium and phosphorus.
  • Supports the function of the immune system.
  • Reduces the risk of chronic diseases such as osteoporosis, cancer, and heart disease.
  • Helps regulate mood and reduces the risk of depression.
  • Supports muscle health and reduces the risk of falls in the elderly.

Daily Vitamin D Requirements

The daily requirement for vitamin D varies depending on age and health condition. According to the National Institutes of Health (NIH), the recommended daily intake of vitamin D is as follows:

  • Infants 0-12 months: 400 IU (10 mcg)
  • Children and adults aged 1-70 years: 600 IU (15 mcg)
  • Adults over 70 years: 800 IU (20 mcg)

Some people may need more vitamin D, especially those who don’t get enough sunlight, have darker skin, or have difficulty absorbing nutrients.

Vitamin D is an essential nutrient that plays a role in various body functions. Although the body can produce vitamin D when exposed to sunlight, consuming foods rich in vitamin D is also important to ensure adequate intake.

By incorporating the foods mentioned above into your daily diet, you can help meet your body’s vitamin D needs.

However, it is important to remember that each individual’s vitamin D needs are different. If you have concerns about your vitamin D intake, it is advisable to consult with a doctor or nutritionist to get recommendations for a vitamin D level check.

Tirta Medical Centre (TMC) can conduct 25-OH vitamin D tests at over 30 branches across Indonesia. If you have any questions or would like to make a reservation, please contact us here:

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