6 Foods High in Vitamin D

Vitamin D is one of the essential vitamins needed by your body for the absorption of calcium, proper bone growth, improved immune activities, and reduction in inflammation. Vitamin D deficiency can cause rickets, a weakened natural defense system, high cancer risk, inadequate hair growth, and osteomalacia.

It is a fat-soluble vitamin; it means you have to consume fat to absorb it. Foods rich in vitamin D are oily fish, mushrooms, fortified milk, fortified milk derivatives, tofu, yogurt, fortified breakfast cereals, orange juice, pork chops, and egg yolks.

Here we will tell you about the foods high in vitamin D in detail.


grilled fish, cooked vegetables, and fork on plate

Salmon is a famous oily fish and a satisfactory source of vitamin D. According to the US Department of Agriculture (USDA) Food Composition Database, one 3-ounce serving of salmon, comprises of 525 IU of vitamin D, or 67 % of the DV.

There are different vitamin D amount in different forms wild-caught salmon contains 987 IU of vitamin D per 3-ounce serving, or 123 % of the DV. Even higher levels in wild salmon contain up to 1,200 IU each serving.

Egg Yolks

two fried eggs with meat on frying pan

Without any doubt, the oily fish is the richest source of vitamin D, but they are not the only sources available here. The whole egg is another potential source and nutritious food as well. While the majority of the protein in eggs is present in the white, the healthy fat and minerals are present mostly in the yolk.

One usual egg yolk comprises of 36 IU of vitamin D or 4 % of the DV. Vitamin D amounts in egg yolk rely on sun exposure or the vitamin D composition of chicken feed. When provided with a similar quantity, pasture-raised chicken roams outside in the sunlight from eggs with levels 4 to 5 times higher.

Fortified Foods

person serving pastries on white ceramic plates with fruit juice glasses on wooden tray on top of bed

Producers add vitamin D to plenty of commercially present foods. People refer to these foods as being fortified, having vitamin D, or other nutrients. Usual foods with additional vitamin D and other nutrients involve;

  • Cow’s milk
  • Orange juice
  • Different breakfast cereals


If an individual does not love oily fish or is vegan, particular mushrooms may be a choice. Certain kinds of a mushroom consist of rich quantities of vitamin D.

These involve;

Raw maitake mushrooms: These comprise 560 IU per 40 g of 90 % of an individual’s RDA.

Dried shiitake mushrooms-These comprises 78 IU per 40 g that is 13 % of an individual’s RDA.

Cod Liver Oil

white fish

Cod liver oil is a renowned dietary supplement. If you don’t have a thing about fatty fish, you can consume cod liver oil. It is a good source of vitamin D at approximately 447 IU per spoon (4.8 ml), it constitutes a massive 55 % of the DV. It has been utilized for centuries to stop and treat deficiency in kids.

Cod liver oil is an excellent vitamin A source, with 140 % of the DV in just one spoon (4.8 ml). But, vitamin A can be dangerous in rich amounts. So, be careful with cod liver oil, ensuring not to consume too much. Besides vitamin D, cod liver oil is rich in omega-3 fatty acids that many people don’t have an adequate amount.

Soy Milk

white powder in bowl

As we know, vitamin D is present extensively in animal products, and vegans are at significant risk of not getting adequate.

For these particular reasons, plant-based milk alternatives such as soy milk are often fortified with this essential nutrient and other vitamins or minerals typically present in cow’s milk.


Your body requires vitamin D to absorb an adequate amount of calcium. So, you should maintain the proper level of both vitamin D and calcium for your bone health and preventing osteoporosis. The foods mentioned here are some of the top sources of vitamin D-Consuming many of these vitamin-D-high foods are good techniques to ensure you get adequate amounts of this essential nutrient.

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