Foods with Fiber
and Vitamin D

Do Any Foods with Fiber Provide Vitamin D?

Fruits	Vegetables	Grains and Nuts
None	Mushrooms	No nuts contain a significant amount of vitamin D.

As the chart shows, vitamin D is not found in many high fiber foods.

Many fortitied cereal grains in the Western diet have enriched vitamin D content. Read nutrtion labels on breakfast cereals, breads, and other grain products to find which can help you meet your daily requirement for vitamin D.

Vitamin D, Especially Good For…

• Bone Health
• Immune System
• Cardiovascular Disease
• Cancer

How Much Do You Need?

Recommended by the Institute of Medicine (U.S.A.):

• Infants: 0 – 12 months: 400 IU/day (200 IU is 5 mcg equivalent)
  1 – 70 years of age: 600 IU/day
  Over 71 years of age: 800 IU/day
  Pregnant/lactating: 600 IU/day

Upper limit recommendations:

• 0 – 6 months of age: 1,000 IU
• 6 – 12 months of age: 1,500 IU
1 – 3 years of age: 2,500 IU 4 – 8 years of age: 3,000 IU 9 - 71+ years of age: 4,000 IU Pregnant/lactating: 4,000 IU