Vitamin D is an essential nutrient that plays an important role in the body’s overall health and well-being.

It helps our bodies absorb calcium and maintain strong bones, supports the immune system, and may even reduce the risk of certain diseases such as cancer, heart disease, and diabetes. While sunlight is the primary source of vitamin D, there are also several foods that are rich in this vital nutrient. In this article, we will be discussing the 10 best foods high in vitamin D that you should consider adding to your diet.

1. Fatty Fish

Fatty fish like salmon, tuna, and mackerel are excellent sources of vitamin D. In fact, just one 3-ounce serving of cooked salmon can provide over 400 IU of vitamin D, which is more than the daily recommended amount for most adults.

Other fatty fish like cod liver oil, sardines, and herring are also great sources of vitamin D.

2. Egg Yolks

Egg yolks are another great source of vitamin D. One large egg yolk contains about 40 IU of vitamin D.

While egg yolks do contain cholesterol, research has shown that consuming moderate amounts of eggs does not increase the risk of heart disease in healthy individuals.

3. Mushrooms

Mushrooms are the only plant-based food that naturally contains vitamin D.

While most mushrooms have low levels of vitamin D, some types that are exposed to UV light during growing can contain up to 40% of the recommended daily intake of vitamin D per 3-ounce serving.

4. Fortified Foods

Many foods are fortified with vitamin D, which means that vitamin D has been added during processing. Some examples include fortified milk, orange juice, cereals, and yogurt.

Check the label to see if the product has been fortified and how much vitamin D it contains.

5. Fortified Plant-Based Milks

For those who are lactose-intolerant or follow a vegan diet, many plant-based milks such as soy, almond, and oat milk are also fortified with vitamin D.

Just like with their dairy counterparts, be sure to check the label to see how much vitamin D it contains.

6. Beef Liver

Beef liver is a nutrient-dense organ meat that is rich in several vitamins and minerals, including vitamin D. A 3-ounce serving of cooked beef liver contains about 42 IU of vitamin D, which is about 5% of the daily recommended intake.

7. Cod Liver Oil

Cod liver oil is a supplement that is derived from the liver of cod fish. It is one of the best sources of vitamin D, with just one tablespoon providing over 1,300 IU of vitamin D, which is more than twice the daily recommended intake for most adults.

However, cod liver oil is also high in vitamin A, so it should be taken in moderation to avoid consuming too much vitamin A.

8. Cheese

Cheese is a delicious and convenient source of several nutrients, including vitamin D.

While most types of cheese only contain small amounts of vitamin D, some varieties like ricotta, Swiss, and cheddar can provide up to 15% of the daily recommended intake per 1-ounce serving.

9. Tofu

Tofu is a plant-based protein that is made from soybeans. It is a great source of several nutrients, including vitamin D. Just one 3.5-ounce serving of tofu can provide about 16% of the daily recommended intake of vitamin D.

Be sure to choose a variety that is fortified with vitamin D for the most benefits.

10. Canned Tuna

Canned tuna is an affordable and easy-to-find source of vitamin D. One 3-ounce serving of canned tuna contains about 50% of the daily recommended intake of vitamin D.

Just be sure to choose tuna that is packed in oil rather than water for the most vitamin D content.