29 Best Food Sources of Vitamin D
There are a number of different and healthy vitamin D foods, ranging from natural to supplementary ones.
1. Sunlight
Good news for all sunshine lovers! Regular 30-minute walks in the warm sun can give you plenty of vitamin D for the day. These rays speak of direct contact, not the rays spread by the vents in the house's windows.
When sunlight hits our skin, they stimulate the production of vitamin D in the body. The more exposed to sunlight, the more vitamin D is produced, to increase vitamin D levels while in the sun, and expose at least the face, arms, and hands, or equivalent areas of the body.
This is because to produce vitamin D, the skin should not be covered with a layer. Get rid of it until your skin starts to turn pink, and you're done with the day's dose of vitamin D.
2. Salmon
The next Vitamin D Food Source, salmon has a high-fat content, which makes it an excellent source of vitamin D. About 3.5 ounces of salmon will give you 80% of the recommended amount of vitamin D for the diet.
The key is to get salmon caught in the wild or sustainably farmed. Alaskan salmon contains 5 times more vitamin D than Atlantic salmon, which makes it a better option. Half the fillet of sockeye salmon contains 1400 IU of vitamin D, which is twice the recommended amount you need for a day.
3. Supplements
Another way to introduce vitamin D into the diet is to take supplements.
There are two forms of vitamin D supplements – vitamin D2 and vitamin D3. The first, ergocalciferol, is synthesized from plants and yeast.
This type of vitamin D supplement is most widely used. Another form of vitamin D supplement is vitamin D3, which is scientifically known as cholecalciferol. Since vitamin D2 and vitamin D3 are not active in the body, they need to be metabolized into an active form in the body, called calcitriol.
Caution: Make sure you consult with your doctor before consuming the supplements mentioned above to avoid cases of drug interactions and allergic reactions.
4. Food Sources of Vitamin D: Mushrooms
In fact, mushrooms are the only source of plants that contain vitamin D.
The plant grows in the sun and is great at absorbing sunlight as well, making it a good source of vitamin D. Mushrooms are also high in B-complex vitamins including B1, B2, and B5, as well as minerals like copper.
The amount of vitamin D in mushrooms varies according to their type and variety. Shitake mushrooms are the best source of vitamin D of all mushrooms. Always choose mushrooms that dry in the natural sun and not by artificial means.
5. Mackerel/Mackerel
The next Vitamin D Food Source is Mackerel. Other varieties of fish with a good content of vitamin D.
Mackerel has a high amount of omega-3 fatty acids. Just 3.5 ounces of mackerel can give you 90% of the RDI of vitamin D. Thus, people who consume more of this fish can get essential minerals and vitamins that the human body cannot produce on its own.
6. Halibut
Its firm white flesh and sweet halibut flavor make it a favorite of fish lovers. This flatfish is a nutrient-dense food and contains essential minerals and vitamins such as phosphorus, selenium, vitamins B12 and B6, and omega-3 fatty acids. Halibut is also one of the best sources of vitamin D, and 100 grams of halibut fish contains 1097 IU of sunlight vitamins.
7. Food Sources of Vitamin D: Herring
The next Vitamin D food source is the herring. Herring contains a large amount of vitamin D because they feed on plankton, which is full of vitamin D.
This shiny gray fish you can consume as pickled, grilled, or creamy. Herring contains healthy fats and other essential nutrients, which makes it a good addition to your diet.
The herring is also an excellent source of protein, which promotes muscle development, and contains high amounts of vitamin B12, selenium, phosphorus, calcium, and iron.
8. Food Sources of Vitamin D: Cod Liver Oil
Cod liver oil has been a popular supplement for many years and is very rich in vitamin D, vitamin A, and omega-3 fatty acids.
Consuming this oil regularly will promote health and strong bones, prevent osteoporosis in adults, and increase brain activity.
Tip – Cod liver oil is also available in capsule form, which is the best option for those who do not like its strong aroma.
9. Caviar
Caviar, a popular component in sushi, has 232 IU of vitamin D per 100-gram meal.
This is a coarse-textured fish that has a delicious taste and is an excellent appetizer. It is a storehouse of nutrients and contains minerals such as selenium, iron, magnesium, calcium, and phosphorus. It also contains essential vitamins such as vitamin A, vitamin K, vitamin B6, folate, riboflavin, and pantothenic acid.
10. Vitamin D Food Sources: Sardines
Because of their numerous health benefits, sardines are becoming increasingly popular. They are an excellent source of vitamin D.
Only a tiny amount of sardines will provide you with 70% of your daily vitamin D requirement. Per 100 grams, this fish contains 270 IU of vitamin D. They also contain vitamin B12, omega-3 fatty acids, protein, and selenium. The high omega-3 fatty acid concentration promotes bone health, lowers cholesterol, and minimizes inflammation.
11. Catfish
Catfish, like herring, constantly feed on plankton and very small marine life that produces vitamin D from sunlight.
They're low in calories and packed with in vitamins, proteins, and healthy fats. Just one fillet gives you 200% of the recommended daily value of vitamin D, and 159 grams of catfish gives you 795 UI of vitamin D.
12. Food Sources of Vitamin D: Canned Tuna
Three ounces of tuna provide 50% of the vitamin D your body needs.
Fresh and wild-caught tuna are the most nutritious. In addition, eating oily fish that lubricates the body also provides other health benefits such as better memory and proper brain function. Light tuna has a maximum amount of vitamin D and has lower mercury than white tuna.
13. Single Fish/Flounder
Sole and flounder are flat fish that contains a quarter of the daily amount of vitamin D that the body needs. Flounder fish and Pacific single fish are best for consumption.
14. Beef Heart
Beef liver is a good source of vitamin D; and 3 ounces of bovine liver contains 42 IU of vitamin D, about a quarter of the daily vitamin D requirement.
Beef is also a good source of vitamin B12, iron, and protein. Grass-eating beef is best to consume because it contains all the essential nutrients in good quantities. It also contains protein and thiamin.
15. Food Sources of Vitamin D: Ricotta Cheese
Ricotta cheese stands out as the only source of vitamin D among all dairy byproducts.It has five times the vitamin D content of other cheeses. Ricotta contains a relatively high amount of vitamin D, about 25 IU per serving.
16. Goldfish
Goldfish are also a good source of vitamin D. Did you know that 100 grams of fish contain 988 IU of vitamin D?
In addition to vitamin D, this fish also contains vitamins A, D, E, and K, niacin, riboflavin, and minerals such as zinc, copper, magnesium and sodium.
17. Food Sources of Vitamin D: Eggs
Including one egg daily in the diet will give you 10% of the recommended dose of vitamin D. Chickens that are large on pastures spend a lot of time outdoors. Therefore, their eggs have the highest amount of vitamin D than with other eggs on the market.
- Salami
Salami provides 62 IU of vitamin D per 100 grams while sausage provides 55 IU of vitamin D per 100 grams.
Note: Although salami, ham, and sausages are good sources of vitamin D, they contain high amounts of sodium and can increase cholesterol levels. Excess salami and ham can increase the risk of stroke, hypertension, and heart attack.
19. Food Sources of Vitamin D: Cereals
Some forms of cereals also contain vitamin D.
Before buying cereals, check the nutritional value on the label to get an idea of the percentage content of vitamin D. Select those with at least 100 IU of vitamin D. All bran cereals include 131 IU of vitamin D, while fruit-flavored cereals have 11 IU.
20. Milk
One glass of milk will provide 20% of your daily vitamin D needs.
Milk skimming eliminates vitamin D because it is a fat-soluble vitamin. So, always choose milk that contains whole fats. However, nowadays, skimmed milk is also enriched with vitamin D to ensure you don't miss this essential nutrient.
Keep in mind that dairy products like cheese, yogurt, and ice cream do not include vitamin D or vitamin D fortification. This nutrient is only found in liquid milk and products prepared from whole milk.
21. Oysters
This type of food is one of the best vitamin D-rich foods. Wild-living raw oysters contain 320 IU of vitamin D per 100 grams – 80% of our daily needs. Furthermore, oysters are high in vitamin B12, zinc, iron, manganese, selenium, and copper.
Although raw oysters have a higher nutritional value, one must cook them properly before eating to destroy the harmful bacteria present in them.
Note: Oysters contain high cholesterol and should be consumed in moderation, especially by people suffering from cardiovascular diseases.
22. Food Sources of Vitamin D: Orange Juice
One of the best fruits of vitamin d. A glass of fresh orange juice is the best way to start the day. You can also consider packaged juice if fresh fruit is not available. It is perfect for those who do not like dairy products.
Packaged orange juice comes with a good amount of vitamin D. One cup of orange juice contains 100 IU of vitamin D and 120 calories.
23. Soy Products
Each serving of 79 grams of tofu offers 581 IU of vitamin D. One cup of light soy milk provides 338 IU of vitamin D while soy milk with calcium and vitamins A and D provides 297 to 313 IU.
24. Shrimp
Each 85-gram serving of shrimp offers 139 IU of vitamin D. Contains omega-3, protein, selenium, antioxidants, and a moderate amount of fat. You can enjoy this seafood without worrying about your weight.
25. Margarine
Margarine jam is enriched with vitamin D, which makes it a delicious option.
Being one of the foods rich in vitamin D, it is a healthier alternative to regular butter because it contains 65% less saturated fat than butter. Margarine also contains omega-3 fatty acids and monounsaturated fats in moderation, which makes it a good choice for breakfast.
26. Food Sources of Vitamin D: Vanilla Yogurt
A cup of vanilla yogurt is the perfect option for those who do not want to enjoy foods that contain meat. Yogurt is suitable for your taste buds as well as your health.
Each serving of vanilla yogurt contains 115 IU of vitamin D. Considerable amount, I say. Choose a brand enriched with vitamin D to get 20% of the daily vitamin D requirement.
Note: The choice can be quite a 'no-no' for weight watchers, given that each cup of vanilla yogurt contains about 208 calories.
27. Butter
Good news for all butter fans! Although usually frowned upon by dieters, these 'fat' foods are known to contain small amounts of vitamin D.
Butter is saturated fat, and it is essential to help the absorption of antioxidants and vitamins by the body. It also helps the absorption of vitamin D obtained from other sources.
Always remember that quantity is key. Do not overdo it with butter.
28. Sour Cream
Sour cream, in addition to giving a savory taste to snacks, is also known to contain vitamin D.
This sauce can be added to your diet to extract most of its health benefits. Sour cream is rich in essential nutrients such as protein, vitamin A, potassium, and calcium. And, what else? Each tablespoon of sour cream contains only 28 calories. Healthier than expected, right?
29. Swordfish
By the number of fish items included in this list, it is quite clear that no other source can beat fish in terms of the amount of vitamin D they give. In addition to that sunshine, of course! Swordfish is another addition to the list.
This delicious variety, in addition to containing various health benefits, provides you with a percent vitamin D percent (about 566 IU) with each 3-ounce serving. Go ahead and try it today!
Well, that was information about 29 food sources of vitamin D that can be added to the diet! Hope it is useful!
