15 Nutritious Foods That Are High in Vitamin D

ByAgkidzone Staff

Updated: Oct 21, 2024

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Vitamin D is essential for maintaining strong bones and overall health. It works with the digestive system to help absorb calcium, a crucial component for bone strength. Unlike many vitamins, vitamin D isn’t typically found in fresh fruits or vegetables; instead, the body gets it from sun exposure and specific foods. If you’re taking vitamin D supplements, remember that magnesium is important too, as it helps activate the vitamin. Here’s a list of foods that can help boost your vitamin D levels naturally.

Fresh Fish

Fatty fish are a great source of vitamin D, and they also provide omega-3 fatty acids. Herring tops the list, but other options like salmon, catfish, sardines, mackerel, and bluefish also pack a punch. For those who don’t eat fish often, fish oil supplements can be a convenient alternative, offering vitamin D and omega-3 in an easy-to-consume format.

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Cod Liver Oil

Cod liver oil may not have the best taste, but just one tablespoon provides over 100% of the recommended daily intake of vitamin D. It’s also available in capsule form, making it easier to consume. When choosing a brand, look for pure fish oil without added fillers to ensure you’re getting the full benefit of omega-3 and vitamins.

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Eggs

A large egg contains around 40 IU of vitamin D. Though that might seem small, eggs are packed with other essential nutrients like riboflavin, vitamin B12, phosphorus, and selenium. They also provide choline, an important nutrient for brain and nerve function, which many people don’t get enough of in their diet.

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Caviar

Caviar isn’t just for fancy occasions—it’s also a surprising source of vitamin D. One ounce provides approximately 33 IU of the vitamin, along with other nutrients like vitamin B12, iron, magnesium, and selenium. While caviar can be expensive, some affordable options are available at specialty stores or Asian markets.

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Mushrooms

Mushrooms are unique because they contain ergosterol, which converts to vitamin D when exposed to sunlight, much like how human skin produces the vitamin. UV-treated mushrooms are often labeled as "high in vitamin D" and can offer about 400 IU per 3-ounce serving.

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Fortified Milk

Most pasteurized cow’s milk is fortified with vitamin D, providing about 30% of the daily recommended intake per serving. Be sure to choose fortified options, as unpasteurized or non-fortified varieties contain much less of the vitamin.

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Fortified Orange Juice

Some brands fortify their orange juice with vitamin D, similar to milk. One cup can contain up to 100 IU of vitamin D, which is roughly 20% of the recommended daily amount. Always check labels to ensure the juice is fortified, as not all brands include this nutrient.

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Yogurt

Yogurt is often fortified with vitamin D, along with its probiotic benefits for gut health. A six-ounce serving typically offers about 20% of the daily requirement. However, not all yogurt brands add vitamin D, so be sure to choose fortified options for the extra benefit.

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Fortified Tofu

For vegetarians and vegans, fortified tofu is an excellent source of vitamin D. It’s also rich in other nutrients like vitamins B2, B6, B12, calcium, protein, and iron. Studies suggest that tofu can reduce the risk of various diseases, including cardiovascular disease and type 2 diabetes.

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Beef or Calf Liver

Although not everyone enjoys liver, it’s a natural source of vitamin D. A 3.5-ounce serving of beef liver provides about 12% of the daily intake. Chicken liver also offers a small amount. However, because liver is high in cholesterol, those with dietary concerns may want to opt for other vitamin D sources like fish or fortified foods.

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Fortified Cereal

Certain cereals are fortified with vitamin D, making them a quick and easy breakfast option. Combining fortified cereal with fortified milk and orange juice can provide a significant portion of your daily vitamin D needs. A ¾-cup serving of fortified cereal typically contains about 10% of the recommended daily intake.

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Pork Fats and Meats

Lard and bacon grease from free-range pigs can be surprisingly high in vitamin D. A teaspoon of pork lard contains around 500 IU, or 83% of the daily intake, assuming the pigs had sufficient sunlight exposure. Even pork ribs offer about 15% of the daily intake per serving, making them a flavorful option for boosting vitamin D.

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Eel

A 3.5-ounce serving of eel delivers a whopping 900 IU of vitamin D, covering more than 150% of the daily recommendation. Eel is also packed with vitamins A and B12, as well as omega-3 fatty acids, which support heart health. Additionally, it tends to have lower mercury levels compared to other seafood like tuna.

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Fish Roe

Fish roe, or fish eggs, is another affordable and effective source of vitamin D. Salmon roe, commonly used in sushi, provides 81% of the daily intake in a 3.5-ounce serving. Besides vitamin D, roe is rich in omega-3 fatty acids, vitamin B12, and essential minerals like calcium and selenium.

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Duck Fat

One tablespoon of duck fat offers around 24 IU of vitamin D. It’s also rich in glycine, an amino acid known for its potential benefits to skin health, sleep quality, and longevity. However, be mindful of the source, as ducks from polluted areas may carry heavy metal contaminants.

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