Vitamin D (calciferol) rich foods
Vitamin D (calciferol) is a fat-soluble vitamin. In humans, vitamin D can be ingested as cholecalciferol (vitamin D3) or ergocalciferol (vitamin D2). The vitamin can also be synthesized in the body from cholesterol when sun exposure is adequate (hence its nickname, the “sunshine vitamin”).
The liver and kidneys modify the vitamin to the biologically active form (calcitriol), which circulates in the blood as a hormone regulating the concentration of calcium and phosphate in the bloodstream and promoting the healthy growth and remodeling of bone.
Vitamin D assists in the proliferation and differentiation of cells and affects neuromuscular function and inflammation. More on vitamin D here.
The recommended daily intake is 600 IU (15 micrograms) for children and adults 9–70 years, 800 IU (20 micrograms) for adults > 70 years, and 600 IU (20 micrograms) for pregnant and lactating women.
The tolerable upper limit is 4000 IU (100 micrograms) per day for ages 9–71+ years (including pregnant or lactating women).
Below is a list of foods having the highest content of vitamin D in micrograms (μg) per 100 grams of the food. The list also includes the number of kilocalories (kcal) and the vitamin D content in micrograms (μg) per kcal, and the list is sorted with respect to the latter with the highest values at the top.
As you can see there are many foods having a high vitamin D content per kcal. So if you are lacking in this vitamin, you could easily correct the deficiency by eating some of these foods.
The list is made using ECstep’s Personal Nutrition Data Program and includes more than 100 of the vitamin D richest foods. Commercial brand products are not included in this list.