Dietitians highlight the importance of vitamin D for bone health, nerve function, and immune support, noting that 35% of American adults do not meet the recommended daily intake of 600 IU. Given that sun exposure is not always sufficient, dietary sources become crucial. Experts like Brookell White, Kristen Smith, and Melissa Rifkin recommend foods such as plain whole milk yogurt (31 IU per serving), tuna, fortified cheese (62 IU per slice), egg yolks (218 IUs per serving), UV-exposed mushrooms (50% DV per 3oz), fortified orange juice (15% DV per 8oz glass), Raisin Bran (15% DV per cup), sardines (20% DV per can), salmon (447 IU per 3oz), trout (502 IU per farmed filet), swordfish (706 IU per 100g), herring (over half DV per filet), pork loin (10% DV per 3oz), fortified soy milk (15% DV per 8oz glass), fortified cow's milk (111 IU per cup), fortified tofu, and cod liver oil (450 IU per teaspoon) to ensure adequate vitamin D consumption and prevent deficiency symptoms like bone pain and increased risk of chronic diseases.