9 Healthy Foods That Are High in Vitamin D, According to Dietitians
Vitamin D, often referred to as the "sunshine vitamin," plays a crucial role in maintaining bone health, supporting the immune system, and ensuring proper muscle function. Our bodies naturally produce vitamin D when exposed to sunlight, but it can be challenging to get enough from sun exposure alone, especially in regions with limited sunlight. That's why incorporating foods rich in vitamin D into your diet is essential. Here are nine healthy foods that are high in vitamin D, recommended by dietitians:
1. Fatty Fish (Salmon, Mackerel, Sardines)
Fatty fish are some of the best natural sources of vitamin D. Salmon, mackerel, and sardines are not only packed with omega-3 fatty acids but also contain high amounts of vitamin D. A 3.5-ounce (100-gram) serving of cooked salmon can provide around 570 IU (international units) of vitamin D, which is more than half the recommended daily intake for most adults. Adding these fish to your diet a couple of times a week can significantly boost your vitamin D levels.
2. Fortified Milk and Plant-Based Milks
Milk is a well-known source of calcium, and many brands also fortify their milk with vitamin D. One cup of fortified cow’s milk typically contains about 120 IU of vitamin D. For those who prefer plant-based alternatives, fortified almond, soy, or oat milk can also be great options, offering similar amounts of vitamin D. Ensure you check the label to confirm the amount of vitamin D, as fortification varies by brand.
3. Eggs
Eggs are a versatile and affordable food rich in several nutrients, including vitamin D. The yolk, in particular, is where most of the vitamin D is found. One large egg yolk contains about 40 IU of vitamin D. Though not as high as fatty fish, eggs are still a great addition to a balanced diet and can help meet your daily vitamin D needs, especially when consumed regularly.
Mushrooms are one of the few plant-based sources of vitamin D. When exposed to ultraviolet (UV) light, mushrooms can synthesize vitamin D, making them an excellent option for vegetarians and vegans. Varieties like maitake and shiitake mushrooms contain higher levels of vitamin D, with maitake mushrooms providing up to 1,000 IU per 3.5 ounces. If you buy regular mushrooms, look for those labeled as "UV-exposed" for the best vitamin D content.
5. Fortified Cereal
Breakfast cereals, particularly those labeled as fortified, can be a convenient way to increase your vitamin D intake. Many breakfast cereals are fortified with vitamin D, providing around 40-100 IU per serving. Pairing fortified cereal with milk or plant-based milk can further enhance your vitamin D intake, making it a quick and easy breakfast option for busy mornings.
6. Cheese
While cheese is not typically a high source of vitamin D, certain varieties can provide small amounts. For example, Swiss cheese contains approximately 50 IU of vitamin D per ounce. Including a variety of cheeses in your diet, such as cheddar, ricotta, or mozzarella, can add to your overall vitamin D intake, especially when combined with other vitamin D-rich foods.
7. Beef Liver
Beef liver is another animal-based source that is high in vitamin D, though it may not be for everyone due to its strong flavor. A 3.5-ounce (100-gram) serving of beef liver can provide around 50 IU of vitamin D, along with other important nutrients like iron, vitamin A, and B vitamins. If you enjoy organ meats, adding beef liver to your diet can be a nutrient-dense option for increasing your vitamin D intake.
8. Fortified Orange Juice
Many brands of orange juice are fortified with vitamin D to help individuals meet their daily requirements. One 8-ounce serving of fortified orange juice can provide around 100 IU of vitamin D, making it an easy way to get more of this essential nutrient, especially for those who don't drink milk. Just be sure to choose options that are not loaded with added sugars for the healthiest option.
9. Yogurt
Yogurt, particularly the fortified varieties, is another dairy product that can contribute to your vitamin D intake. A single serving of fortified yogurt can contain about 80-100 IU of vitamin D. Aside from vitamin D, yogurt is also a good source of probiotics, protein, and calcium, which makes it a great addition to your diet for overall health.
Vitamin D is essential for maintaining strong bones, supporting the immune system, and promoting overall well-being. While sunlight is a primary source of this nutrient, dietary sources can help ensure that you are getting enough, especially during the winter months or if you live in an area with limited sun exposure. Incorporating these nine healthy, vitamin D-rich foods into your diet can help you meet your daily needs and support your health year-round. Always consult with a healthcare provider or dietitian for personalized recommendations, particularly if you have specific health concerns or dietary restrictions.
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