It remains important to make sure you’re getting enough, as the vitamin is essential for calcium absorption and bone health, along with other processes within the body. Although sunlight triggers our skin to produce vitamin D, sun exposure varies greatly among people, so the committee assumed minimal sun exposure when establishing these new DRIs.
It's difficult to meet or exceed the DRI for vitamin D without taking a multivitamin or supplement, but it's a good idea to get at least some of your vitamin D from food sources. Salmon is an excellent source; very good sources include sardines, shrimp, and milk. Cod and eggs are other good bets. Wild-caught salmon has been shown to contain significantly more vitamin D than non-sustainably farmed fish, on average. Four ounces of baked or broiled salmon contains 411 IU of vitamin D, while a 3.25-ounce can of sardines provides 250 IUs. Four ounces of steamed or boiled shrimp contains 162 IU, and a cup of 2% milk will supply you with 97 IU.
For a day’s worth of recipe ideas containing these great food sources of vitamin D, check out this meal planner from the Rodale Recipe Finder.
#1: Savory Salmon Brunch Skillet. Start your day with D-lightful brunch dishes like this salmon skillet or a savory bread pudding featuring eggs, milk, and salmon.
#2: Bouillabaisse with Herbed Toast. Cod and shrimp add vitamin D to hearty lunches like classic bouillabaisse or this easy fish stew.
#3: Mediterranean Fish Crisps. At cocktail hour, serve up this super sardine appetizer.
#4: Zesty Cod Fillets. D-rich dinners include these breaded and baked cod fillets or super-healthy seared wild salmon.
#5: Maple Custard. For a seasonal dessert that delivers D, make this simple custard that’s rich with eggs, milk, and marvelous maple flavor.