foods high in vitamin d
foods high in vitamin d

Vitamin D is a vital component that our bodies require for a variety of tasks, including the development and maintenance of strong bones. Vitamin D deficiency is linked to many public health issues around the world. Vitamin D insufficiency affects 13% of the world’s population, according to statistics. Vitamin D is often known as the “sunshine vitamin” since it is produced naturally by our bodies in reaction to sun exposure. Vitamin D serves a variety of tasks, the most essential of which is to control calcium and phosphorus intake to aid the immune system’s overall function.

In today’s article, we’ll show you 18 vitamin D-rich foods.

Cereals and Oatmeal

Certain cereals including quick oatmeal are also vitamin D enhanced. Although fortified cereals and oatmeal provide less vitamin D than natural sources, they might be a smart method to supplement your diet. Oatmeal is high in critical vitamins, minerals, and complex carbohydrates, all of which are necessary for staying healthy and in shape.

Sardines and Herring

Fish such as herring and sardines are consumed all around the world. It’s available raw, canned, or smoked. Vitamin D is also found in this little fish. Sardines in cans are also a significant source of vitamin D, with 3.8 ounces providing 117 IU or 22% of the daily value. Other fatty fish, such as halibut and mackerel, are likewise high in vitamin D, with 384 IU and 360 IU per half fillet, respectively.



Only mushrooms are a good plant source of vitamin D. When exposed to sunshine, mushrooms, like humans, can manufacture vitamin D. Mushrooms, on the other hand, produce vitamin D2, while animals produce vitamin D3.

Beef Liver

Beef liver is high in cholesterol and contains a surprising quantity of Vitamin D. The vitamin D value of a cooked 2.5-ounce serving of beef liver is 36 IU. Beef liver, on the other hand, is a low-calorie food. Vitamin B12, copper, and a variety of other vital elements are all present in significant proportions in cow liver.

Fortified foods

Natural sources of vitamin D are few, particularly for vegetarians and those who dislike fish. Foods that are fortified with vitamin D since don’t contain it naturally.

Soy Milk

Vegetarians cannot receive enough vitamin D because it is found most abundantly in animal food. To address this problem, plant-based milk products such as soy milk are supplemented with vitamin D and minerals found in cow’s milk. Soy milk contains 107-117 IU of vitamin D per cup (237ml) or 13-15 percent of the daily intake.


Vitamin D is found naturally in cheese. 30 IU of vitamin D is found in one cup of cheese. The greatest cheeses to provide vitamin D to your diet are Fontina, Muenster, and Monterey. Blue cheese, Gouda, and brie, for example, contain 6 IU of vitamin D per ounce.

Almond milk (fortified)

Each serving of fortified almond milk contains roughly 96 IU of vitamin D. Calcium is also added to a number of almond milk brands. Almond milk is high in vitamin E and omega-3 fatty acids. Almond milk consumption on a daily basis lowers the risk of heart disease.

Egg yolks

Whole eggs are a fantastic source of vitamin D and nutrient-dense food. Egg white contains the majority of the proteins, whereas egg yolk contains the majority of the fat, vitamins, and minerals. One egg has 37 IU (International Unit) of vitamin D, which is 5% of the daily requirement. Sun exposure and vitamin D content in the chicken feed is used to calculate vitamin D levels in egg yolks. Vitamin D levels are higher in eggs from hens kept outside or fed a vitamin D-enriched diet.

vitamin d rich foods
vitamin d rich foods

Fortified rice milk

Rice milk is also vitamin D fortified, containing 96 IU of vitamin D per serving. Other nutrients, such as vitamin A and vitamin B12, are fortified in several kinds of rice milk. Rice milk includes only a small amount of calcium but is high in carbohydrates.

Tuna in a can

Many individuals prefer canned tuna because of its distinct flavor and convenience of preservation. Tuna in a can is also less expensive than fresh tuna. It also contains high levels of niacin and vitamin K. Unfortunately, the toxic component methyl mercury is found in a lot of canned tuna, and it can cause a lot of health problems if it accumulates in your body. A weekly serving of 6 ounces (170 g) of canned tuna is determined to be safe for humans to consume.

Orange Juices

Lactose intolerance affects about 75% of the population, meaning they can’t digest milk. As a result, orange juice is fortified with vitamin D and other elements, including calcium, in several nations. One cup of fortified orange juice (or 237ml) contains up to 100IU of vitamin D or 12% of the recommended value.

Cod liver Oil

Cod liver oil is a well-known dietary supplement. Cod liver oil is a great source of vitamin D, and it’s the easiest method to get it if you don’t like fish. Cod liver oil contains 448 IU of vitamin D per teaspoon (4.9ml) and delivers 56 percent of the daily value. It has been used to prevent vitamin D insufficiency in children for many years. Vitamin A, which can be hazardous in excessive doses, is also found in cod liver oil. Cod liver oil also contains a lot of Omega-3 fatty acids.


Yogurt is a well-known dairy item. It is high in protein, calcium, and good bacteria, all of which are beneficial to intestinal health. Vitamin D is added to yogurt as well. Vitamin D levels are raised in fortified yogurt, which has numerous health benefits. Each 8-ounce cup of yogurt includes roughly 5 IU of vitamin D. Weight loss, strong bones, a robust immune system, and blood glucose control are all linked to vitamin D-fortified yogurt.

Cow’s Milk

A frequent sort of milk is cow’s milk. Many minerals, such as calcium, phosphorus, and riboflavin, are naturally found in cow’s milk. Cow’s milk is supplemented with vitamin D in many nations. Cow’s milk that has been fortified contains about 115-130 IU per 237mL or about 15-22 percent of the daily intake.


Tofu that has been fortified with vitamin D can be consumed by vegetarians. Vitamin D is also found in fortified tofu. Tofu has 139 IU of vitamin D in 0.63 ounces (18g). Tofu has one of the highest vitamin D content of any food. Tofu is a high-protein food that provides all of the essential amino acids. It also contains a lot of iron and calcium. Tofu has anti-inflammatory and antioxidant properties.

Rainbow Trout

Grill some rainbow trout if you’re searching for a nutritious main course with plenty of vitamin D. A 3-ounce serving contains 16 mcg. A wonderful dish can be made with a little butter, lemon, and herbs.


Salmon is a well-known fatty fish that is also high in vitamin D. A 3.5 ounce or 100g serving of farmed salmon has 988 IU of vitamin D, or 124 percent of the daily value, while a 3.5 ounce or 100g serving of farmed salmon contains 250 IU or 32 percent of the daily value. Salmon is also high in B vitamins, which aid in the regulation of inflammation and the protection of heart and brain health.

Getting your daily dose of vitamin D by spending time in the sun is also a good idea. It is not, however, possible for everyone to get enough sun exposure. As a result, including vitamin D-rich foods in your diet is a sufficient strategy to ensure that you obtain enough of this essential ingredient. One of the best sources of vitamin D is the foods described in this article.



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