One of the reasons it is important for the body to maintain sufficient vitamin D is that it keeps the immune system boosted.  In addition, it is vital to many organs and prevents certain autoimmune diseases.  Maintaining a healthy diet goes a long way toward keeping vitamin D at adequate levels. This is because vitamin D can be found naturally in some food that is usually eaten on a daily basis.  Other food products are fortified, or enriched with vitamin to produce the same benefits.  The following foods contain vitamin D in its natural state.

Omega-3 rich fish and fish oil are the leading providers.  Some fish, like mackerel, contain 90% of the required amount of vitamin D.  The Food and Drug Administration suggests that oily fish be eaten to supplement not only vitamin D, but essential fatty acids that are not produced in the body.  Sockeye salmon provides the same percentage as mackerel; especially wild salmon.  Herring, tuna and sardines are sources of vitamin D rich food. Other fish, such as catfish, feed on plankton, which naturally create vitamin D from sunlight absorption.  Shrimp and other crustaceans are naturally plenteous in vitamin D.

Mushrooms are also packed with this vitamin, largely because of their ability to absorb sunlight, another natural source of vitamin D.  Shiitake mushrooms also contain most of the vitamin B group.  When purchasing mushrooms, it is recommended that finding mushrooms that have been dried in the sun are of far greater benefit than those that have been dried artificially.

Eggs contain small amounts of vitamin D.  One egg provides around 10% of the recommended amount of vitamin D.  It is suggested that free range eggs offer more benefit.  Liver and beef are natural sources of small amounts of vitamin D.  Non refined pure cod liver oil from which vitamin D has not been removed is another excellent source.  Reading the label on cod liver oil products will determine if vitamin D has been retained.

While the list of food containing natural vitamin D is relatively small, food enriched with this vitamin are relatively available.  Most popular among these are milk and milk products.  Fortified pre packaged food such as cereal has become another well accepted source of vitamin D.  Margarine, cheese, yogurt and some juices are enriched to help keep levels within normal range.  More recently infant formula is being sold that has been fortified with vitamin D.  There is also a wide selection of baby food with vitamin D added.  Many soy milk products are fortified for people who cannot tolerate cow’s milk.  Parents often offer soy milk to children who are simply averse to cow’s milk in order to ensure vitamin D consumption.

There are countless health benefits to having sufficient vitamin D in the body.  This can be achieved by making sure natural sources of vitamin D are eaten on a daily basis through careful meal planning.  In addition, food commonly eaten by both adults and children have had vitamin D added, making it easier to avoid deficient levels that put health at risk.