Getting enough vitamin D is essential for maintaining strong bones, supporting the immune system, and promoting overall health.

While sunlight is an excellent source of this vital nutrient, there are also various dietary options available to ensure you meet your daily requirements. Below are ten healthy foods that are rich in vitamin D:.

1. Fatty Fish

Fatty fish such as salmon, trout, sardines, and mackerel are not only delicious but also excellent sources of vitamin D.

Just a 3.5 ounce (100 gram) serving of cooked salmon, for instance, can provide up to 386 IU (International Units) of vitamin D, which is more than half of the recommended daily intake for most adults.

2. Cod Liver Oil

Although it may not be the most popular option on this list, cod liver oil is one of the richest sources of vitamin D available. Just one tablespoon (around 15 ml) can contain more than the recommended daily intake.

However, it is essential to consume cod liver oil in moderation due to its high levels of Vitamin A.

3. Canned Tuna

Canned tuna is an affordable and convenient way to boost your vitamin D intake. Choose tuna canned in oil rather than water for a higher content of vitamin D. Just 3.5 ounces (100 grams) of canned tuna can provide around 236 IU of vitamin D.

4. Egg Yolks

Egg yolks are not only a nutritious addition to your diet but are also a good source of vitamin D. While the whites contain mostly protein, the yolks are where the majority of the vitamins and minerals are found, including vitamin D.

Each yolk can provide around 37 IU of vitamin D.

5. Dairy Products

Dairy products such as milk, cheese, and yogurt can also be excellent sources of vitamin D. However, it is crucial to opt for products fortified with vitamin D, as naturally occurring levels in dairy are typically low.

Check the labels to ensure you are choosing fortified options that can provide around 100 IU per 3.5 ounces (100 grams).

6. Fortified Plant-Based Milk

For those following a plant-based or vegan diet, fortified plant-based milk is an excellent alternative to dairy products. Almond, soy, and oat milk, among others, are often fortified with vitamin D, providing similar amounts to dairy milk.

7. Mushrooms

While mushrooms are not a common source of vitamin D, certain varieties can provide a decent amount. Exposing mushrooms to sunlight or UV light significantly boosts their vitamin D content.

For example, one study found that exposing shiitake mushrooms to UV lights increased their vitamin D levels to 1,600 IU per 100 grams.

8. Beef Liver

Organ meats, such as beef liver, are highly nutritious and can be a significant source of various vitamins and minerals, including vitamin D. A 3.5-ounce (100-gram) serving of beef liver can provide around 42 IU of vitamin D.

9. Fortified Breakfast Cereals

Many breakfast cereals are fortified with various vitamins and minerals, including vitamin D. Check the labels and choose cereals that provide at least 100 IU per serving for a nutritious and vitamin D-rich way to start your day.

10. Orange Juice

Some brands of orange juice are fortified with vitamin D, making them a tasty way to increase your vitamin D intake. Just make sure to opt for brands that include vitamin D on their ingredient list.

Incorporating these vitamin D-rich foods into your diet can help ensure you meet your daily requirements. By doing so, you can promote optimal bone health, support your immune system, and contribute to your overall well-being.