Vitamin D helps the body use calcium. Our bodies can produce vitamin D when exposed to sunlight, and this is the most significant way people get their recommended daily allowance of this vitamin. Although vitamin D is found in few foods naturally, it is found in many foods due to fortification.
Fortified Foods
Although milk contains vitamin D, it does not occur there naturally; it must be fortified. You can get vitamin D in your diet by eating foods made with fortified milk, such as pudding, yogurt and ice cream.
Salmon
Wild salmon has the highest vitamin D content of any fish; farmed salmon contains 75 percent less vitamin D than wild salmon.
Mushrooms
Mushrooms are a good source of vitamin D, and are the only natural source of vitamin D available in a vegetarian diet.
Eggs and Liver
Eggs contain vitamin D, but 6 percent of the RDA and are preferred by many over liver, which contains only about 4 percent of the RDA.
Oily Fish
Oily fish such as tuna, salmon and sardines can contain an entire day's worth of vitamin D in one serving.
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