Khaberni - While orange juice is considered a staple in the breakfast lineup due to its vitamin enrichment, it is not the only, or even the strongest, source of the drinkable "sunshine vitamin."
With the recommended daily intake being 600 International Units for most adults, finding diverse liquid sources has become essential for maintaining bone health and immune functions, especially for those who are not sufficiently exposed to sunlight.
A recent nutritional report featured by Very well health magazine highlights 5 drinks that often surpass the 100 International Units found in a typical cup of fortified orange juice:
1. Fortified cow's milk
Low-fat milk remains a strong competitor, providing about 117 International Units per cup. Since milk does not naturally contain vitamin D, it is fortified during processing to work alongside calcium to achieve optimal bone density and teeth strength.
2. Plant-based alternatives
For those who avoid dairy, soy milk is an excellent source, providing about 119 International Units per cup. Other options like almond, oat, and coconut milk are often enriched to provide similar levels (around 107 International Units), although consumers should always check labels to confirm fortification.
3. Fortified kefir
This favorite fermented drink for digestive health can serve as a dual source of vitamin D. When made from fortified milk, a single cup of kefir can provide you with 100 International Units or more, aiding calcium absorption and supporting gut health.
4. Protein shakes
Commercial protein drinks often top the list in terms of concentration; some high-protein milkshakes contain up to 332 International Units per package, more than half the daily need in a single serving. However, levels can vary significantly depending on the brand.
5. Mushroom broth
In a rare plant-based twist, mushrooms exposed to ultraviolet light naturally produce vitamin D2. Boiling these mushrooms to make broth can provide a strong vitamin boost, although a study conducted in 2025 warns that prolonged boiling may reduce the effectiveness of the vitamin.
By incorporating these fortified drinks alongside natural sources like fatty fish and eggs, achieving daily nutritional goals becomes much more manageable and much easier.
