Very few foods naturally supply vitamin D3. Beef liver, cheese, egg yolks and fatty fish, which contain small amounts of D3, are the best dietary sources, so choose recipes that contain these. Cod liver oil provides a vigorous amount of D3, but I for one cannot get it down. (Nasty stuff) Non-organic milk, and orange juice contain vitamin D, but it's up to the manufacturers whether or not they want to add it to the product. Want a SUPER dose of D3? Go out and lay in the sun for 6-10 minutes per day, depending on your UV tolerance. Never more than that as skin cancer has been on the rise for decades now. The human body is virtually unable to convert nutrients into vitamin D3 without exposure to natural sunlight. It's a big concern for those confined to hospital beds for long periods of time. Hope that helps.
Donna Kay, Dietician/Nutrition Counselor San Diego, Calif