Finding foods rich in vitamin D can be a challenge. Obtaining sufficient vitamin D sources from food can be extremely difficult as there are very few foods that contain vitamin D in significant amounts.
Your best vitamin D foods:
Fatty Salt Water fish:
Small amounts of vitamin D are found in:
Other vitamin D sources - Herbs that contain small amounts of vitamin D:
Are our top sources really good vitamin D sources?
Salmon, 3½ ounces 360 IUs (international units) of vitamin D
Mackerel, 3½ ounces 345 IUs vitamin D
Tuna fish, canned 3 ounces 200 IUs of vitamin D
1 cup low fat milk, vitmamin D fortified 98 IUs of vitamin D
1 Egg yolk 20 IUs of vitamin D
Based on previous low levels of vitamin D RDA set at 400 IUs per day...
Salmon gives us 90% of our RDA (Recommended daily allowance)
Egg yolk 6%
However, we need 1000 IUs per day, researchers are suggesting even more.
So no, you can not obtain sufficient vitamin D or a normal vitamin D level without a vitamin D supplement.
Note also that the sources we get from food or supplements must be converted by the liver and then by the kidneys. So those suffering from liver or kidney disorders can have a vitamin D deficiency.