Now that the days are getting shorter, it’s only natural that many of us don’t get much time in the sun. Since the sun causes the production of vitamin D in our bodies, we may not be getting enough of this important vitamin, either. This is important because vitamin D supports the health of our bones, immune systemcalcium absorption and more.
While vitamin D supplements (if your doctor recommends them) is one way to get more vitamins, there are also some foods rich in vitamin D. We list them below, but before making any important changes in your diet, consult your doctor first.
Best food for vitamin D
Salmon yolks and egg yolks are just two foods rich in vitamin D.
1. Summons
The amount of vitamin D can vary depending on the fish you consume. For example, one study found farmed salmon had 25% the vitamin D content as found in wild-caught salmon. As such, if you are getting vitamin D from fish sources, try to choose wild-caught fish instead of farmed fish. The USDA says sockeye salmon has an average of 670 IU of vitamin D per 3.5-ounce serving.
2. Swordfish
Another oily fish that is an excellent source of vitamin D is swordfish. The USDA lists a 100-gram serving as having 666 IU of vitamin D. That’s more than the 600 IU daily recommendation for people ages 1 to 70 years old, so cooking swordfish for dinner may help you meet your vitamin D needs more easily.
3. Tuna
This lunch can provide an important source of vitamin D. Although not as high as salmon or swordfish, fresh yellowfin tuna still contains 82 IU of vitamin D per 100 grams, according to the USDA. It can be a food that can be included as part of a complete diet rich in vitamin D. However, bluefin tuna has 227 IU of vitamin D per 100 grams, so check what kind of tuna you are eating as well.
4. Egg yolks
As listed by the USDA, the yolk of one egg packs a whopping 218 IU of vitamin D. Just making a frittata or scrambled eggs in the morning with two eggs can give you a 436-IU boost of vitamin D. That’s a great way to start any morning.
5. Orange juice
Although oranges are best known for their vitamin C, orange juice is often fortified with additional vitamin D to help strengthen our health. Check the label on your orange juice to see if it is fortified with vitamin D. One study found that vitamin D2 and D3 are found in equal amounts in orange juice as in vitamin D tablets, meaning the body can still absorb the vitamins properly.
Besides vitamin C, orange juice is often fortified with vitamin D.
6. Fortified milk
Milk is another drink that is often fortified with vitamin D to help us get this important nutrient. Like orange juice, milk is not a natural source of vitamin D, but the FDA allows manufacturers to voluntarily add up to 84 IU of vitamin D3 per 100 grams of milk and 84 IU per 100 grams of D2 to plant-based milk alternatives.
7. Fortified grains
Another good way to access vitamin D is to choose fortified cereals. There are many types of cereals that add vitamin D. You just need to check the label of what you are buying. The Mayo Clinic lists whole grains as a good source of vitamin D. You may want more whole grains, such as whole-grain options, which may be fortified with higher levels of vitamin D and be better for you overall. Try to avoid grains that are high in sugar with few nutrients.
8. Cow’s liver
Liver is a love-it-or-hate-it food, but if you like beef liver, it’s another great way to get vitamin D. You can cook it, like onions, or liver sausages can be a good source of vitamin D. According to the USDA, roast beef liver has 40 IU of vitamin D in one piece.
9. Mustard
This is another food that people really love or really hate. However, if you’re a sardine fan, sardines also contain a high amount of vitamin D. The USDA says 100 grams of canned sardines have 193 IU of vitamin D. Enjoy sardines on some crackers or add them to your favorite pizza.
If you like sardines, good news: They contain vitamin D.
10. Fish
Herring is another type of oily fish that is popular for eating in a pot and crackers, or you can cook it for dinner. Herring has 214 IU of vitamin D per 100-gram serving, according to the USDA. In fact, herring is a popular holiday food in the Midwest. During the cold and dark months, it is a simple and popular holiday food, and it has high levels of vitamin D.
11. Wild mushrooms
If you’re looking for vitamin D that doesn’t come from an animal source, mushrooms are ideal. Like us, mushrooms make vitamin D when exposed to UV light from the sun. Mushrooms are full of vitamin D2 (animal sources contain vitamin D3), and one cup of wild mushrooms can equal 136 IU of vitamin D.
