7 Healthy Foods That Are High in Vitamin D 

Vitamin D is needed for strong bones, immunological function, and overall health. Many people don't get enough vitamin D from sunlight.   

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1

One of the best vitamin D sources is salmon. A 3.5-ounce (100-gram) portion of farmed Atlantic salmon contains 526 IU of vitamin D, 66% of the DV.   

Salmon

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2

These little fatty fish are vitamin D-rich. Fresh Atlantic herring has 214 IU every 3.5-ounce (100-gram) dish, while canned sardines have 193 IU.  

Herring and Sardine

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3

Vitamin D is easily and cheaply available in canned tuna. A 3.5-ounce (100-gram) portion of canned tuna has 268 IU of vitamin D, 34% of the DV.  

Tuna

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4

Egg yolks provide vitamin D, while whites are protein-rich. A big egg yolk contains 37 IU of vitamin D, or 5% of the DV.  

Egg Yolk

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5

Shiitake and maitake mushrooms naturally contain vitamin D. UV radiation boosts vitamin D2 production.   

Mushroom

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6

Vitamin D is added to milk, plant-based milk replacements, orange juice, and cereals. Look for fortified options on nutrition labels.  

Fortified Food

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7

One of the highest vitamin D sources is cod liver oil, at 450 IU per teaspoon (4.5 grams). Due to its vitamin A level, cod liver oil should be consumed moderately.  

Cod Liver Oil

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