4. Fortified Milk
Already a great source of calcium, milk comes in many varieties these days from whole, nonfat, reduced fat to fortified milk. There are 100 IUs of vitamin D in an 8-ounce glass of milk, so it takes 4 glasses to get your daily recommended value. If you’re already having it with oatmeal or cereal, then you’re already on your way to a well-balanced diet.
5. Mushrooms
Mushrooms, being able to synthesize UV rays, are among the only plant sources of vitamin D. However, most mushrooms are grown without sunlight so make sure to get UV-treated mushrooms to ensure that they contain a sufficient amount of vitamin D. Shiitake mushrooms, for example have about 40 IUs in one cup. Wild mushrooms are even better because they can contain as much as 2,300 IUs in a 100 g serving.
