Vitamin D, often called the "sunshine vitamin," is essential for strong bones, a healthy immune system, and mood regulation. While sunlight is a primary source of vitamin D, getting enough through your diet is just as important—especially during winter months or if you spend most of your time indoors.
Here are 7 of the best foods high in vitamin D to help you meet your daily needs:
1. Fatty Fish (Salmon, Mackerel, Sardines)
Fatty fish are among the richest natural sources of vitamin D. Just 3.5 ounces (100 grams) of cooked salmon can provide up to 570 IU of vitamin D—over half of the recommended daily intake for most adults.
Bonus: They’re also loaded with heart-healthy omega-3 fatty acids.
2. Cod Liver Oil
While it may not be the most appetizing option, cod liver oil is a vitamin D powerhouse. One teaspoon contains about 450 IU of vitamin D—almost your full daily requirement.
Tip: If the taste isn't your thing, it's available in capsule form too.
3. Egg Yolks
Egg yolks are a convenient and versatile source of vitamin D. One large egg yolk contains roughly 40 IU. Though not as high as fish, incorporating eggs into your meals regularly can help boost your intake.
Pro tip: Choose pasture-raised or free-range eggs—they tend to have more vitamin D.
4. Fortified Foods (Milk, Cereal, Orange Juice)
Many everyday foods are fortified with vitamin D to help prevent deficiency. Check labels on:
Cow’s milk or plant-based alternatives (soy, almond, oat)
Breakfast cereals
Orange juice
Look for: “Fortified with Vitamin D” on the packaging.
5. Mushrooms (Exposed to Sunlight)
Certain mushrooms, especially those exposed to UV light, can be good plant-based sources of vitamin D. For example, UV-exposed portobello mushrooms can offer up to 450 IU per 100 grams.
Vegetarian win: One of the few non-animal sources of vitamin D2.
6. Canned Tuna
Canned tuna is affordable, shelf-stable, and provides around 270 IU of vitamin D per 3.5-ounce (100-gram) serving.
Just a heads-up: Opt for low-mercury varieties and enjoy in moderation.
7. Beef Liver
While not everyone’s favorite, beef liver is a nutrient-dense food that provides a modest amount of vitamin D—around 42 IU per 3 ounces cooked.
Bonus: It’s also rich in vitamin A, iron, and other essential nutrients.
Final Thoughts
Vitamin D plays a critical role in your overall health, and incorporating these foods into your diet is a great way to keep your levels in check. Whether you're looking for plant-based options like mushrooms or omega-3-rich fish, there’s a vitamin D-packed food for every taste and lifestyle.
If you're concerned about your vitamin D levels, consider getting tested and talk to your healthcare provider about supplementation.
