how to get vitamin d in diet
5. Eat foods richer in vitamin D. While thereâs not enough vitamin D in a normal diet to satisfy our needs, you should still try to get as much of it through food as possible. The best natural source of vitamin D is fish, including salmon, mackerel, tuna, and sardines.. Eat foods richer in vitamin D. While thereâs not enough vitamin D in a normal diet to satisfy our needs, you should still try to get as much of it through food as possible. The best natural source of vitamin D is fish, including salmon, mackerel, tuna, and sardines.
Then try these tricks to keep your level of vitamin D in or above the recommended safe zone (40 to 60 ng/ml). Eat naturally D-rich foods. Eat oily fish such as salmon (360 IU), sardines (250 IU), and tuna (200 IU) a few times a week. Go for fortified foods.Look for D in milk, orange juice, and other fruit juices (100 IU), soy milk (120 IU), butter substitutes (80 IU), and some cereals and yogurts.Take a supplement.Add a calcium-andâvitamin D supplement containing at least 400 IU of D daily.o for fortified foods. Look for D in milk, orange juice, and other fruit juices (100 IU), soy milk (120 IU), butter substitutes (80 IU), and some cereals and yogurts. Take a supplement. Add a calcium-andâvitamin D supplement containing at least 400 IU of D daily.