Senior Health Foods with Vitamin D 1/5/2024 | By Lauren Wicks Lisa Valente An estimated 40% of Americans have a vitamin D deficiency, putting them at increased risk for depression, heart disease, osteoporosis, and obesity. These foods with vitamin D can help you get your dose of D. Vitamin D is a pretty fascinating nutrient, because, to begin with, it’s not even a vitamin. It’s a prohormone — a substance our bodies convert into hormones for various uses. It helps our bodies absorb calcium, may reduce our risk of certain chronic diseases and may minimize your risk of developing mental illness. Unlike many of the other vitamins our bodies need, most of our daily vitamin D needs can actually come from sunlight. However, about 10% of our vitamin D needs aren’t met through this process, so we need to get this portion through food — 20 mcg for children over 4 and adults. Lisa Valente, M.S., R.D., former digital nutrition editor for EatingWell, says some of us live in climates where it isn’t especially sunny certain times of the year, and we have to work a little harder to get what we need — especially in the winter. Unfortunately, there aren’t a lot of foods with vitamin D out there, and it can be hard to get enough through diet alone. An estimated 40% of Americans have a deficiency — which can put them at risk for depression, heart disease, osteoporosis and even obesity. Foods with vitamin D Eggs Eggs are a common go-to for those looking to boost their Vitamin D levels, as one large egg has 10% of our daily needs. However, there are plenty of other delicious foods that give you even more bang for your buck. Beat the blues, fight disease and keep your body strong with these six other foods with even more vitamin D than an egg: Sardines Sardines are one of those foods you probably aren’t eating, but should consider adding to your diet. Just two sardines pack 12% of your daily needs, and they offer much more nutritional value than that. Yogurt Yogurt is often fortified with vitamin D to help us reach our daily recommendation, but not all brands are. Typically, you’ll find a 6-ounce container has 20% of your daily needs. Whether you like whole milk, 2% or nonfat, there’s likely a vitamin D-fortified option out there. Just make sure to watch out for high levels of added sugar along the way. Milk Milk is another great fortified source — and you’ll rarely find one that isn’t. One cup of milk packs between 29-31% of the daily recommendation. If you’ve ditched dairy or have an allergy or intolerance, some brands of alternative milks do fortify their products with vitamin D — but not all. Canned tuna Just 3 ounces of canned tuna fish offers nearly 40% of your daily vitamin D needs — just look for Skipjack and Yellowfin varieties. Albacore is still a good source, however, with 15% of your daily needs. Orange juice Orange juice seems like an odd choice among the dairy products and oily fish, but it is an excellent fortified source of the vitamin. Not all orange juice brands fortify their beverages with it, but those that do typically give you a 34% daily dose in one cup! Salmon Salmon is a nutritional powerhouse and should definitely find its place on your plate a few times a month, if possible. Just 3 ounces of sockeye salmon gives you 112% of your daily goal for vitamin D. EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com. ©2023 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC. Now make delicious dishes with vitamin D on Seniors Guide Atlantic Salmon with Orange Glaze Recipe Read More Lauren Wicks Lisa Valente