Fish, salmon, mackerel, tuna, sardines,orange juice, fruit juice,soy milk,butter substitute,cereals,yogurts.
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-and–vitamin D supplement containing at least 400 IU of D daily. While you probably know that the body produces vitamin D when exposed to sunlight, there are also other ways to get the crucial nutrient. However, there are only a handful of foods that contain the nutrient naturally, part of the reason why only about 20 percent of our vitamin D comes from our diet, according to WebMD.  Vitamin D is a star nutrient these days, as research links it to numerous health benefits. Studies suggest vitamin D may go beyond its well-established role in bone health and reduce the risk of cancer, heart disease, stroke, diabetes, autoimmune diseases, and more. Ideally, vitamin D is added to a food or beverage that contains calcium. Vitamin D is needed for maximum absorption of calcium from the intestine, helping to build strong bones and teeth. Together with calcium, vitamin D can help prevent osteoporosis in older adults. Vitamin D is naturally present in few foods. Since 1930, virtually all cow's milk in the U.S. has been voluntarily fortified with 100 IU of vitamin D per cup. Food manufacturers are fortifying other foods, such as yogurt, cereal, and orange juice, to help consumers fill the nutrient gap in their diets. Ideally, vitamin D is added to a food or beverage that contains calcium. Vitamin D is needed for maximum absorption of calcium from the intestine, helping to build strong bones and teeth. Together with calcium, vitamin D can help prevent osteoporosis in older adults. As such, it’s not possible to get enough vitamin D through diet alone. Although you should look for food products for some of your vitamin D, supplements are an important part of your health regimen for this scarce nutrient source. 5. Eat foods richer in vitamin D. While there’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. Vitamin D is crucial for protecting against cancer, diabetes, depression, and heart disease. Although the recommended daily dose of vitamin D is 400 international units (IU), new research suggests taking at least 1,700 IU of vitamin D daily to get its health benefits. And while sunshine is the best source of vitamin D, you can still load up on the vitamin by adding these vitamin D-rich foods to your diet. Vitamin D is a fat-soluble vitamin that is naturally present in very few foods, added to others, and available as a dietary supplement. It is also produced endogenously when ultraviolet rays from sunlight strike the skin and trigger vitamin D synthesis. Vitamin D in these foods is primarily in the form of vitamin D 3 and its metabolite 25(OH)D 3 [ 12 ]. Some mushrooms provide vitamin D 2 in variable amounts [ 13, 14 ]. Mushrooms with enhanced levels of vitamin D 2 from being exposed to ultraviolet light under controlled conditions are also available. The two main ways to get vitamin D are by exposing your bare skin to sunlight and by taking vitamin D supplements. You can’t get the right amount of vitamin D your body needs from food. The most natural way to get vitamin D is by exposing your bare skin to sunlight (ultraviolet B rays). The amount of vitamin D you get from exposing your bare skin to the sun depends on: 1  The time of day – your skin produces more vitamin D if you expose it during the middle of the day. 2  Where you live – the closer to the equator you live, the easier it is for you to produce vitamin D from sunlight all year round. Surprisingly few foods contain vitamin D -- unless it's added to the food. That's because your body is built to get vitamin D through your skin (from sunlight) rather than through your mouth (by food). But once your body has enough, it doesn't matter whether you got it through your skin or through your stomach. There are three vitamin D super foods: 1  Salmon (especially wil d-caught)
http://news.health.com/2009/05/19/get-vitamin-d-in-diet/ http://www.huffingtonpost.com/2012/10/12/vitamin-d-foods-natural-sources_n_1958995.html http://www.webmd.com/food-recipes/guide/are-you-getting-enough-vitamin-d http://www.webmd.com/food-recipes/guide/are-you-getting-enough-vitamin-d http://www.wikihow.com/Get-More-Vitamin-D http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/get-more-vitamin-d-healthy-foods-to-add-to-your-diet/ http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ http://www.vitamindcouncil.org/about-vitamin-d/how-do-i-get-the-vitamin-d-my-body-needs/ http://www.webmd.com/osteoporosis/features/the-truth-about-vitamin-d-vitamin-d-food-sources
how to get vitamin d in diet