Vitamin D, also known as the “sunshine vitamin,” is essential for bone health, immunological function, and mood control. While sunshine is the best natural source, your food can also help you fulfil your daily requirements, especially during the darker months or if you spend the most of your time indoors.
Here are seven of the greatest foods that are naturally high (or fortified) in vitamin D.
Fatty Fish (Salmon, Mackerel, and Sardines)
Why it is great: Fatty fish are one of the most abundant natural sources of vitamin D. Just one 3.5-ounce (100g) portion of cooked salmon can give up to 600-1000 IU of vitamin D, which is more than most people’s daily requirements.
Try grilled fish with lemon-dill sauce or sardines on whole-grain bread with avocado.
Cod Liver Oil
Why it is great: An old-school supplement that delivers a punch—just one teaspoon provides about 1,360 IU of vitamin D!
If you don’t like the flavor, check for flavored or capsule alternatives.
Egg yolks
Why it’s great: Eggs are a diverse protein source, and the yolks contain modest but considerable levels of vitamin D (approximately 40 IU per yolk).
Try this: Scrambled eggs with spinach or a vegetable-filled omelets.
fortified foods (milk, cereal, orange juice)
Why it is great: Many common foods are fortified with vitamin D to help avoid deficiency. Check the labels to see how much they supply.
Try fortified almond milk in smoothies or vitamin D-enriched cereal for breakfast.
Mushrooms (particularly sun-exposed varieties)
Why it is great: When exposed to sunshine, mushrooms make vitamin D, much like people! Maitake and UV-exposed portobello mushrooms contain up to 450 IU per 100g.
Try this: Sautéed mushrooms can be served on toast or used into stir-fries and soups.
Canned tuna
Why it is great: Canned tuna has around 250 IU of vitamin D per 3 ounces and is both cost-effective and shelf stable.
Try tuna salad wraps or a tuna melt on whole grain toast.
Cheese (particularly Swiss and cheddar)
Why it is great: While not as high as other sources, cheese provides a little dosage of vitamin D while still being pleasant and calcium-rich.
Try cheese and vegetable quesadillas or a piece of cheddar with apple slices as a snack.
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Final thoughts
While diet can help improve vitamin D levels, supplements are occasionally essential, especially during the winter or for individuals who get little sun exposure. Consult your healthcare professional about your vitamin D levels and if a supplement is good for you.
Stay nourished and sun-kissed, even on overcast days!
* This content is for informational purposes only; consult a healthcare professional before making dietary changes.
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