Most of the vitamin D our bodies need is made by the exposure of our skin to sunlight. However, people in northern climates do not get sufficient sunlight exposure during late autumn and winter to trigger vitamin D synthesis in the skin. Although few foods contain the amount of vitamin D that most people need on a daily basis, below are foods that can help boost your vitamin D intake.
Food
| International Units
|
| Dairy |
| Milk, nonfat, reduced fat, and whole, vitamin D fortified, 1 cup |
98 IU |
| Margarine, fortified, 1 Tbsp (not a wholesome food) |
60 IU |
| Butter, 1 Tbsp |
10 IU |
| Fish and seafood |
| Cod liver oil, 1 Tbsp |
1,360 IU |
| Salmon, cooked 3½ oz. |
360 IU |
| Mackerel, cooked 3½ oz. |
345 IU |
| Sardines, canned in oil, drained, 3½ oz. |
270 IU |
| Eel, cooked 3½ oz. |
200 IU |
| Atlantic Herring (pickled), 3½ oz. |
680 IU |
| Eastern Oysters (steamed), 3½ oz. |
642 IU |
| Catfish (steamed/poached), 3½ oz. |
500 IU |
| Skinless Sardines (water packed), 3½ oz. |
480 IU |
| Mackerel (canned/drained), 3½ oz. |
450 IU |
| Smoked Chinook Salmon, 3½ oz. |
320 IU |
| Small Clams (steamed/cooked moist), 3½ oz. |
8 IU |
| Blue Crab (steamed), 3½ oz. |
4 IU |
| Fortified Cold Cereals |
| Dry Cereal, fortified w/40 IU of vitamin D, ¾ cup |
40-50 IU |
| Organ meats |
| Beef Liver (braised), 3½ oz. |
12-30 IU |
| Beef Liver (fried), 3½ oz. |
12 IU |
| Pork Liver (braised), 3½ oz. |
12 IU |
| Chicken Liver (simmered), 3½ oz. |
12 IU |
| Lamb Liver (braised), 3½ oz. |
20 IU |
| Beef Tripe (raw), 3½ oz. |
12 IU |
| Beef Kidney (simmered), 3½ oz. |
12 IU |
| Eggs |
| Egg, 1 whole (vitamin D is present in yolk) |
25 IU |
At the Center for Better Bones we promote an all-natural approach to bone regeneration
and repair that includes nutrition, diet, exercise, lifestyle guidance, and support.
The Personal Program for Better Bones is a convenient,
at-home version of this approach that was developed with Women to Women, one of America's premiere on-line women's
health websites. Working together, we've developed the most comprehensive approach
to bones health available today, and based on the 25 years of Dr. Brown's leading-edge
research in the field.