Vitamin D, also known as the sunshine vitamin, plays a crucial role in maintaining bone health, boosting the immune system, and preventing certain diseases.

While sunlight exposure is the best source of vitamin D, it can be challenging to get enough, especially during winter months or for individuals who spend a lot of time indoors. Thankfully, there are several foods that can help increase vitamin D levels naturally. Including these foods in your diet can provide the necessary daily intake and ensure optimal health.

Read on to discover the best foods for increasing vitamin D levels naturally.

1. Fatty Fish

Fatty fish, such as salmon, trout, mackerel, and sardines, are excellent sources of vitamin D. These fish accumulate vitamin D through their diet or by being exposed to sunlight.

Consuming just a small serving of fatty fish can provide the recommended daily intake of vitamin D. For example, a 3.5-ounce serving of cooked salmon contains about 600-1,000 IU (International Units) of vitamin D, which is more than the daily recommended amount for most adults.

2. Mushrooms

While mushrooms are not typically considered a plant source of vitamin D, they have a unique ability to produce it when exposed to sunlight, just like human skin.

Keep in mind that most commercially grown mushrooms are not exposed to sunlight and have minimal vitamin D content. However, certain varieties, such as maitake, morel, or shiitake mushrooms, are often grown under ultraviolet light to boost their vitamin D levels. Including these mushrooms in your diet can contribute to your daily vitamin D intake.

3. Eggs

Eggs are not only a versatile ingredient but also a good source of vitamin D, especially when consumed with the yolk. While the white contains mostly protein, all the vitamin D is found in the yolk.

The amount of vitamin D in eggs varies depending on the source and the diet of the hens. Generally, one large egg yolk provides around 40 IU of vitamin D. Including eggs in your diet can be an excellent way to increase your vitamin D levels naturally.

4. Dairy Products

Fortified dairy products, such as cow’s milk, cheese, and yogurt, can also help increase vitamin D levels. Many dairy products are now fortified with vitamin D to prevent deficiencies. Check the nutrition labels to ensure they are fortified.

Just one cup (240 ml) of fortified milk can provide around 120 IU of vitamin D, which is approximately 15% of the recommended daily intake.

5. Cod Liver Oil

Although not commonly consumed as a food, cod liver oil is an incredibly rich source of vitamin D. Just one tablespoon (15 ml) of cod liver oil provides a whopping 1,360 IU of vitamin D, which is more than double the daily recommended amount.

Cod liver oil also contains omega-3 fatty acids, which have numerous health benefits. However, it’s important to note that cod liver oil is also high in vitamin A, so it should be consumed in moderation.

6. Fortified Cereals

Many breakfast cereals, especially those aimed at children, are fortified with various vitamins and minerals, including vitamin D. These fortified cereals provide an easy and convenient way to increase your vitamin D intake.

Ensure to check the labels for the vitamin D content and choose cereals that provide a significant amount per serving. Pairing fortified cereals with milk can further enhance the vitamin D absorption, as milk is a good source of this important nutrient.

7. Tofu

Tofu, which is made from soybean curds, is an excellent plant-based source of protein and contains high amounts of vitamin D. The exact amount may vary depending on the brand and processing methods.

Generally, a 3.5-ounce (100 g) serving of tofu can provide around 154 IU of vitamin D. Incorporating tofu into stir-fries, salads, or smoothies can be a great way to increase your vitamin D levels naturally if you follow a vegetarian or vegan diet.

8. Fortified Orange Juice

Fortified orange juice is a popular breakfast beverage choice for many, and it can also contribute to your daily vitamin D intake. Just one cup (240 ml) of fortified orange juice may provide up to 137 IU of vitamin D, depending on the brand.

However, it’s important to choose a brand that is specifically fortified with vitamin D, as not all orange juices contain added nutrients.

9. Beef Liver

Beef liver is a nutritional powerhouse, packed with various vitamins and minerals, including vitamin D. Just a 3.5-ounce (100 g) serving of beef liver can provide around 50 IU of vitamin D, along with many other essential nutrients.

However, due to its high vitamin A content, beef liver should be consumed in moderation, as excessive vitamin A intake can have adverse health effects.

10. Cheese

While the vitamin D content in cheese varies depending on the type and processing methods, it can still contribute to your daily intake. Hard cheeses like Swiss, cheddar, or Parmesan are the richest in vitamin D.

A 1-ounce (28 g) serving of Swiss cheese can provide approximately 6 IU of vitamin D. Incorporating cheese into your diet can be a tasty way to increase your vitamin D levels naturally.