Vitamin D is essential for strong bones, immune system support, and regulating vital body functions. While fortified milk remains the traditional source, other beverages can provide similar or higher amounts, especially if fortified properly.
Fortified cow’s milk typically offers around 100 IU or more of vitamin D per cup, along with calcium, protein, and phosphorus. Plant-based fortified alternatives made from soy, almond, rice, pea, or cashew often contain comparable or higher vitamin D, suitable for those on vegan diets or lactose-intolerant.
Fortified orange juice is another option, providing vitamin D along with vitamin C and other minerals.
Natural sources include mushroom broth made from UV-exposed mushrooms, which naturally produce vitamin D. Part of the vitamin can transfer into the broth, though levels depend on the mushroom type, cooking method, and heating duration.
The recommended daily intake for adults is about 600 IU, supporting calcium absorption, muscle health, and immunity. Combining dietary sources with moderate sun exposure and consuming vitamin D with healthy fats like nuts or plant oils enhances absorption.
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