Context:

Vitamin D is essential for health, with most adults needing about 600 IU daily. This nutrient can be obtained from various foods, particularly fatty fish, dairy, and fortified plant-based milks, while many plant foods lack vitamin D. Notable sources include salmon, which provides significant amounts, and fortified cereals. Vulnerable groups, like older adults and breastfed infants, may require higher intakes due to deficiency risks. To maintain adequate levels, individuals should consider dietary sources, supplements, and safe sun exposure.

Dive Deeper:

• Fatty fish like salmon and trout are among the best sources of vitamin D, with three ounces of cooked salmon providing about 383 IU, which is nearly half of the Daily Value.

• Fortified plant-based milks, such as almond and soy milk, can offer substantial vitamin D, with unsweetened almond milk containing 199 IU per eight-ounce serving.

• People at higher risk of vitamin D deficiency include older adults, dark-skinned individuals, and those with digestive disorders, as they may absorb less of the vitamin from sunlight.

• Infants under one year need 400 IU of vitamin D daily, while adults over 70 should aim for 800 IU to compensate for reduced skin synthesis.

• Sun-exposed mushrooms significantly increase their vitamin D content, making them a valuable food source when consumed fresh or shortly after being harvested.

• Some cereals, such as Cheerios, are fortified with vitamin D, providing about 40 IU per serving, but consumers should verify labels for specific nutrient content.

• In addition to food and supplements, safe sun exposure plays a vital role in maintaining adequate vitamin D levels, especially in regions with limited sunlight.