Watch more How to Get Your Vitamins and Minerals videos: http://www.howcast.com/guides/300-How-to-Get-Your-Vitamins-and-Minerals Subscribe to Howcast's YouTube Channel - http://howc.st/uLaHRS Learn how to eat more foods with vitamin D with these steps. Howcast uploads the highest quality how-to videos daily! Be sure to check out our playlists for guides that interest you: http://howc.st/ytmainplaylists Subscribe to Howcast's other YouTube Channels: Howcast Health Channel - http://howc.st/HOE3aY Howcast Video Games Channel - http://howc.st/tYKKrk Howcast Tech Channel - http://howc.st/rx9FwR Howcast Food Channel - http://howc.st/umBoJX Howcast Arts & Recreation Channel - http://howc.st/vmB86i Howcast Sports & Fitness Channel - http://howc.st/vKjUjm Howcast Personal Care & Style Channel - http://howc.st/vbbNt3 Howcast empowers people with engaging, useful how-to information wherever, whenever they need to know how. Emphasizing high-quality instructional videos, Howcast brings you experts who provide accurate information in easy-to-follow tutorials on everything from makeup, hairstyling, nail art design, and soccer to parkour, skateboarding, dancing, kissing, and much, much more. Warning Never change your diet without first consulting your physician. Step 1: Drink fortified milk Drink vitamin D-fortified milk or soy milk for vegetarians. One cup of it contains 100 international units -- IUs -- of D, or about 25 percent of the recommended daily value. Tip It's recommended that breastfed infants receive supplements of 400 IUs of vitamin D per day. Step 2: Eat oily fish Eat oily fish, such as salmon, tuna, and sardines, which are naturally high in vitamin D. They also contain beneficial omega-3 fatty acids. Step 3: Take fish liver oil Take fish liver oil, such as cod liver oil, for a daily dose of D. One tablespoon will give you 340 percent of your daily recommended amount. Step 4: Add other foods Add foods such as beef liver, cheese, and egg yolks into your diet, which contain small amounts of D. Step 5: Look for D-fortified foods Look for D-fortified foods, which include ready-to-eat breakfast cereals, some orange juice, yogurt, and margarine. Did You Know? The milk-fortification program began in the United States in the 1930s to combat rickets, then a major health problem.
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