Top 6 Foods High in Vitamin D

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Vitamin D is important for your body. This nutrient helps to fight depression, keep your bones strong and strengthen your immune system.

Also, current research suggests that having a vitamin D deficiency could double your risk of dementia. Want to up your intake?

While vitamin D supplements and sun exposure can help, you can also increase your consumption naturally by eating foods rich in this nutrient. Below are 6 vitamin D foods you will want to add to your diet.

Top 6 Foods High in Vitamin D
foods rich in Vitamin D / photo credit: pixabay

Foods to Eat for Vitamin D

1. Egg

Whole eggs are another good source of vitamin D. While most of the protein in eggs is found in the egg white, the vitamins, minerals and fat, are found mostly in the egg yolk.

One egg yolk contains between 18 and 39 IU of vitamin D.

2. Mackerel

Just a 3-ounce portion of this omega-3-rich fish will give you almost 90% of your recommended daily amount of vitamin D. It is recommended by the the FDA that Americans eat oily fish for their omega-3 essential fatty acids or EFA’s.

3. Mushrooms

Mushrooms are the only plant source of vitamin D, this doest not include fortified foods. Similar to people, mushrooms can synthesize vitamin D when exposed to UV light.

Mushrooms produce vitamin D2. Although vitamin D2 helps raise blood levels of vitamin D, it may not be as effective as vitamin D3.

Nonetheless, wild mushrooms are good sources of vitamin D2. In fact, some varieties of this mushroom, contain up to 2,300 IU per 3.5-oz (100-gram) serving.

While commercially grown mushrooms, are often grown in the dark and contain very little vitamin D2.

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But, certain brands are treated with UV light. These mushrooms can contain anywhere from 130–450 IU of vitamin D2 per 3.5 oz (100 grams).

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4. Sardines

Sardines are one of the best sources of vitamin D. Just 1 small tin can of sardines will provide you with approximately 101% of your daily needs.

These canned fish are also a perfect source of omega-3 fatty acids, vitamin B-12 selenium and protein.

5. Oysters

Oysters live in salt water. They are low in calories, but full of nutrients.

One 3.5-oz (100-gram) serving of wild oysters has only 68 calories, but contains 320 IU of vitamin D, or about 80% of the RDI.

Also, one serving of oysters contains 2–6 times more than the RDI of copper, vitamin B12 and zinc, far more than multivitamins contain.

6. Soy Milk

Vitamin D is found almost exclusively in animal products. Therefore, vegans and vegetarians are at particularly high risk of not getting enough of it.

That is why, plant-based milks such as soy milk are also often fortified with it. This also include other minerals and vitamins usually found in cow’s milk.

Just 1 cup or 237 ml, typically contains between 99–119 IU of vitamin D, which is up to 30% of the RDI.


You will have to eat 6 ounces of tuna daily to obtain 50% of your vitamin D needs. Fresh and wild-caught tuna is the most nutritious. Also, oily fish can also provide your body with good fats that support brain and memory function.

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3. 5 Best Foods With Vitamin B12

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