Vitamin D is an essential nutrient that plays a crucial role in maintaining our overall health.

It is responsible for various functions in the body, including promoting bone health, supporting the immune system, preventing certain diseases, and improving mood. While sunlight is the primary source of vitamin D, it can also be obtained through certain foods. In this article, we will explore the top 30 foods that can help increase your vitamin D intake.

1. Fatty Fish

Fatty fish like salmon, trout, mackerel, and sardines are excellent sources of vitamin D. Just a 3.5-ounce serving of cooked salmon can provide you with over 350 IU (International Units) of vitamin D, making it one of the most potent food sources.

2. Cod Liver Oil

Cod liver oil is rich in vitamin D, as well as vitamin A and omega-3 fatty acids. It is available in liquid form or as a supplement. Taking just one teaspoon of cod liver oil can provide you with more than the recommended daily intake of vitamin D.

3. Canned Tuna

Canned tuna is an affordable and convenient option to boost your vitamin D levels. It contains approximately 236 IU of vitamin D per 3.5-ounce serving. Opt for tuna canned in oil rather than water for higher vitamin D content.

4. Egg Yolks

Egg yolks are a good source of vitamin D. However, it’s important to note that the vitamin D content is mainly found in the yolk, so consuming the whole egg is necessary to obtain the maximum benefits.

One large egg yolk contains about 37 IU of vitamin D.

5. Fortified Milk

Milk is a common staple in many households and is often fortified with vitamin D. Just one cup of fortified milk can provide you with approximately 120 IU of vitamin D. Other dairy products like cheese and yogurt may also be fortified with vitamin D.

6. Fortified Orange Juice

Fortified orange juice is an excellent choice for those who prefer plant-based sources of vitamin D. One cup of fortified orange juice typically contains around 100 IU of vitamin D. However, be mindful of added sugars in some commercial brands.

7. Fortified Cereals

Many cereals, especially those targeted towards children, are fortified with vitamin D. Check the nutrition labels to find cereals that offer significant amounts of vitamin D. However, be cautious of added sugars and opt for whole grain varieties.

8. Beef Liver

Beef liver is packed with essential nutrients, including vitamin D. It also contains other important vitamins like vitamin A and B12. A 3.5-ounce serving of beef liver can provide you with approximately 42 IU of vitamin D.

9. Cheese

Cheese, particularly Swiss cheese, is known to provide a moderate amount of vitamin D. Just one ounce of Swiss cheese contains about 6 IU of vitamin D. However, bear in mind that cheese can also be high in saturated fat, so consume it in moderation.

10. Mushrooms

While mushrooms are not a traditional source of vitamin D, certain varieties that are exposed to ultraviolet light can provide a decent amount. One cup of sliced, grilled mushrooms can offer around 115 IU of vitamin D.

Look for mushrooms specifically labeled as “UV-treated” or “vitamin D enhanced.”.

11. Fortified Yogurt

Similar to milk, yogurt can also be fortified with vitamin D. Check the labels and choose brands that offer higher amounts of vitamin D. Greek yogurt tends to have a higher content of vitamin D compared to regular yogurt.

12. Soy Milk

Soy milk can be an excellent plant-based alternative to dairy milk, and many brands fortify their products with vitamin D. One cup of fortified soy milk can provide you with approximately 99 IU of vitamin D.

13. Oatmeal

Like cereals, some brands of oatmeal are also fortified with vitamin D. Check the packaging to find options that contain added vitamin D. Oatmeal is not only nutritious but also provides fiber and other essential nutrients.

14. Shrimp

Shrimp is not only a delicious seafood option but also a good source of vitamin D. A 3.5-ounce serving of shrimp provides around 152 IU of vitamin D. It also contains omega-3 fatty acids and other beneficial nutrients.

15. Fortified Margarine

Some margarine products are fortified with vitamin D. Check the labels and choose spreads with added vitamin D. However, be mindful of the overall fat content and opt for healthier options when possible.

16. Fortified Tofu

Tofu is a popular plant-based protein source, and some brands fortify their tofu with vitamin D. Check the labels and choose vitamin D-fortified tofu to increase your intake. Tofu is also low in calories and rich in other essential nutrients.

17. Herring

Herring is a nutrient-dense fatty fish that is rich in vitamin D. A 3.5-ounce serving of herring contains about 216 IU of vitamin D. It is also a good source of omega-3 fatty acids, which are beneficial for heart health.

18. Pork

Pork, particularly pork chops, can provide you with a moderate amount of vitamin D. A 3.5-ounce serving typically contains around 43 IU of vitamin D. Opt for lean cuts of pork to minimize saturated fat intake.

19. Almond Milk

Almond milk is a popular plant-based milk alternative that is often fortified with vitamin D. Check the labels and choose almond milk products that have added vitamin D to increase your intake.

However, be cautious of added sugars in some commercial brands.

20. Sardines

Sardines are small oily fish that are not only rich in omega-3 fatty acids but also provide a good source of vitamin D. A 3.5-ounce serving of sardines contains about 270 IU of vitamin D. They are also an affordable and sustainable seafood option.

21. Halibut

Halibut is a nutrient-dense fish that can contribute to your vitamin D intake. A 3.5-ounce serving of halibut offers approximately 109 IU of vitamin D. It’s also a good source of protein and other essential minerals like selenium.

22. Fortified Plant-based Milk

Various plant-based milk alternatives like rice milk or coconut milk may also be fortified with vitamin D. Check the labels and opt for products that offer added vitamin D.

However, be mindful of added sugars and choose unsweetened varieties when possible.

23. Fortified Butter

Some brands of butter fortify their products with vitamin D. Check the labels and choose fortified butter to increase your vitamin D intake. However, remember to consume butter in moderation due to its high saturated fat content.

24. Fortified Bread

Just like cereals and oatmeal, some brands of bread are also fortified with vitamin D. Check the packaging and choose bread containing added vitamin D. Whole grain bread is a healthier option as it provides additional fiber and nutrients.

25. Fortified Granola Bars

Granola bars are a convenient snack option, and some brands may fortify their products with vitamin D. Check the labels and choose granola bars that have added vitamin D. Opt for bars with minimal added sugars and whole food ingredients.

26. Fortified Soy Yogurt

Similar to regular yogurt, soy yogurt can also be fortified with vitamin D. Check the labels and choose soy yogurt products offering higher amounts of vitamin D. It’s a great option for those following a plant-based diet.

27. Chicken Breast

Chicken breast is a lean and versatile protein option that also contains a small amount of vitamin D. A 3.5-ounce serving of chicken breast provides around 13 IU of vitamin D. Opt for skinless chicken breast to minimize saturated fat intake.

28. Fortified Coconut Water

Coconut water is a refreshing and hydrating beverage choice, and some brands fortify their products with vitamin D. Check the labels and choose coconut water with added vitamin D to increase your intake.

Be cautious of added sugars in some commercial brands.

29. Mackerel

Mackerel is another oily fish that is rich in vitamin D. A 3.5-ounce serving of mackerel provides about 360 IU of vitamin D. Including mackerel in your diet can also contribute to your omega-3 fatty acid intake.

30. Fortified Almond Butter

Almond butter is a healthy and delicious spread, and some brands fortify their products with vitamin D. Check the labels and choose almond butter that offers added vitamin D. Opt for natural almond butter without added sugars or oils.