5 Best Food Vitamin D Sources

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Vitamin D is important for good health, but many people struggle to get enough in their diets. Here are five delicious and nutritious best food that is vitamin d rich that can help you increase your Vitamin D intake and benefit your overall health.


Salmon is an excellent source of Vitamin D and can be eaten cooked or raw. It is high in heart-healthy omega-3 fatty acids and other nutrients like protein and selenium. Eating just half a fillet of salmon twice a week can provide you with more than enough Vitamin D for your daily needs.

Tips When Buying Salmon

When buying salmon, knowing the source is important, as some are more sustainable than others. Wild-caught Alaskan salmon is typically a better choice due to its high quality and freshness. Farmed salmon can be an option too, but be sure to research the specific type of farmed salmon you’re purchasing and look for low-mercury varieties. Beyond Vitamin D, there are many health benefits to adding salmon to your diet regularly. It can help improve cognitive function and reduce inflammation, making it a nutritious and delicious meal option.

Facts on Salmon Nutrients

Salmon is one of the best foods for getting Vitamin D. It’s loaded with 317 IU of Vitamin D per 100 grams (3.5 ounces) which satisfies around 80% of the daily recommended intake. That amount is even more significant when consuming salmon with skin, thanks to its higher fat content, which helps absorb more Vitamin D. Studies have shown that eating fatty fish such as salmon twice a week can lead to an impressive increase in average Vitamin D levels in adults. Adding even one serving into your meal plan regularly could be beneficial and easily incorporated into almost any type of diet.

Egg Yolks 

Egg yolks are a great source of Vitamin D. One large egg typically provides around 10-20% of the daily requirement of Vitamin D. They are also packed with other essential vitamins and minerals like zinc, calcium, and iron. When buying eggs, make sure to buy from pasture-raised chickens, as these have much higher levels of beneficial fat and Vitamin D.

Egg whites, egg yolks or both?

Vitamin D is fat-soluble, so eating eggs with the yolks intact will give you higher doses of vitamin D compared to just eating the whites. Vitamin D plays a vital role in cell growth and calcium absorption, making it essential for developing strong bones. On top of that, egg yolks also contain omega-3 fatty acids and plenty of protein to keep your energy levels up throughout the day. So next time you’re in the supermarket, don’t forget to pick up some cage-free eggs and enjoy their beneficial effects!

Add in more yellow than yolks – Sunlight!

In addition to eggs, some other excellent sources of vitamin D include salmon, tuna, sardines, and mushrooms. It’s also possible to get vitamin D from fortified milk and cereals and exposure to the sun’s UV rays. So whatever your dietary preferences may be, there are lots of ways to increase your vitamin D intake without spending a lot of money or effort. Ensure you get enough vitamin D daily through healthy foods and lots of sunlight for optimal health benefits!

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Mackerel is one of the best and most readily available sources of Vitamin D. It is also rich in healthy omega fatty acids. It is an essential source of protein, making it a nutritionally complete food source. Mackerel can be cooked or smoked, making it a versatile option for adding to meals. One small fillet can provide up to 75% of the RDA for Vitamin D.

Best way to cook it

Another fish that is an excellent source of Vitamin D is herring. It can be eaten raw, smoked, or pickled and tastes slightly stronger than mackerel. Similar to mackerel, it provides high levels of protein and fatty acids. Herrings are also a great source of calcium and phosphorous, which helps increase Vitamin D absorption in the body. Eating just one fillet can provide up to 90% of the RDA for Vitamin D.

Nutritional info on Mackerel

Mackerel is an excellent source of Vitamin D. One serving provides over 500 IU of the vitamin, making it one of the top contenders on the list of best food sources for this important nutrient. Mackerel is also a great source of protein and healthy fats like Omega-3 fatty acids, essential for brain development and overall health. Add mackerel to salads or make a simple fish pie with canned mackerel, potatoes, and onions for an easy dinner option to boost your Vitamin D intake.

Fortified Milk and Cereal 

Dairy products such as cow and goat milk and some plant-based milk are often fortified with Vitamin D. Fortified cereals can also be a great way to meet your daily Vitamin D needs. These products contain added vitamins D2 and D3, which help increase the amount of this important nutrient in your diet. Just one cup of fortified whole-grain cereal provides up to 20% or more of the suggested daily value of Vitamin D.

Added benefits

Fortified milk and cereal are excellent sources of Vitamin D because they are easy to incorporate into your diet and provide other vital nutrients, such as calcium and iron. For example, cow’s milk is an excellent source of Vitamin D that also provides nearly one-third of an adult’s daily value of calcium. Similarly, some fortified cereals contain high levels of protein, vitamins A and B-12, iron, zinc, and other minerals. Because it is so easy to find dairy products and cereal fortified with Vitamin D, fortifying your diet with these foods can be a convenient way to ensure you get the recommended amount in your diet.

What about other dairies?

It is important to note that it is unnecessary to choose fortified versions of these foods to get Vitamin D. Many dairy products like yogurt or cheese and some types of fish, such as salmon and sardines, are naturally good nutrient sources. However, fortified milk and cereal can be a great way to ensure you’re hitting your daily needs for overall nutrition when consumed with other healthy foods. Additionally, it is essential to get enough sunlight throughout the year to maximize Vitamin D intake. Doing this can help put you on track for optimal health!

Shiitake Mushrooms 

Shiitake mushrooms are an excellent natural source of Vitamin D. Just one serving can provide enough vitamin D to contribute to your daily intake significantly. They also contain other essential minerals such as potassium, iron, and zinc, making them a healthy and nutritious food choice. For an even more considerable boost in Vitamin D intake, try grilling these mushrooms – when exposed to direct sunlight during the cooking process, their Vitamin D levels increase substantially due to exposure to ultraviolet B (UVB) rays.

Not just nutritious – tasty too!

Whether you’re trying to get more Vitamin D into your diet or just looking for a tasty and nutritious dish, shiitake mushrooms are an ideal choice. They can be cooked in various ways, from grilling to stir-fries and soups. Because of their earthy flavor and delicate texture, shiitake mushrooms can also be used as a substitute for meat in vegetarian dishes. Shiitake mushrooms contain plenty of other vitamins and minerals, making them the perfect addition to any health-conscious diet!

Other nutrients

Not only are shiitake mushrooms a good source of vitamin D, but they also provide a wide range of other essential nutrients. These include magnesium, phosphorus, zinc, iron, and B vitamins. As such, shiitake mushrooms can help reduce inflammation and improve bone health and provide the body with its daily dose of vitamin D! They’re also full of antioxidants, helping to keep your immune system in top shape while supplying you with more energy. Shiitake mushrooms are readily available in stores. So why not try adding them to your meals today?

Final Thoughts

There are many great sources of Vitamin D, and the best food sources include fortified milk and cereal, shiitake mushrooms, fatty fish such as salmon and sardines, and eggs. Eating a wide variety of foods rich in Vitamin D can help ensure adequate intake for optimal health. While Vitamin D is essential, you may also want to find some high-fiber foods to pair with it because high protein without high-fiber foods can leave you constipated.

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