Dude, you need to get away from Alaskan winters!

Posted by Gelato at 4:12pm Nov 25 '09
You must sign in to send Gelato a message

Here's some information I found on the web. See if you can fit any of this in your diet on a regular basis. For a frame of reference, Daily Value of Vitamin D is 200 IU for somebody our age.

Pure Cod liver oil, 1 Tablespoon (Note: most refined cod liver oils today have the vitamin D removed! Check your label to be certain.)
1,360 IU

Salmon, cooked, 3.5 ounces
360 IU

Mackerel, cooked, 3.5 ounces
345 IU

Tuna fish, canned in oil, 3 ounces
200 IU

Sardines, canned in oil, drained, 1.75 ounces
250 IU

Milk (nonfat/reduced fat/whole), vitamin D fortified, 1 cup
98 IU

Margarine, fortified, 1 tablespoon
60 IU

Pudding, prepared from mix and made with vitamin D fortified milk, 0.5 cup
50 IU

Egg, 1 whole (vitamin D is found in egg yolk)
20 IU

Beef liver, cooked, 3.5 ounces
15 IU

Swiss cheese, 1 ounce
12 IU

Also, some cereals are fortified with Vitamin D as well.