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The Benefits of Vitamin D

Are you getting enough of the “sunshine vitamin”? More and more experts think not.

Vitamin D in Foods

NATURAL SOURCES IU*
Salmon, 3 1/2 oz. cooked 360
Sardines, 1 3/4 oz., in oil (drained) 250
Tuna, 3 oz., in oil (drained) 200
Egg yolk, large 20
Liver, beef, 3 1/2 oz. cooked 15

FORTIFIED FOODS** IU
Milk (cow’s, all % fat), 8 oz. 100
Orange juice, 8 oz. 100
Margarine, 1 Tbsp. 60
Cereals, fortified with 10% DV
(serving size 3/4-1 cup) 40
Source: NIH Clinical Center, Office of Dietary Supplements

*International units
**Only fluid milk is routinely fortified; for other foods, read labels to select fortified options.

Next: How Much is Enough? »



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