Vitamin D is an essential nutrient that supports healthy bones, teeth, and immune function. It also plays a crucial role in regulating mood and promoting overall well-being.

While the sun is the most significant source of vitamin D, many people do not get adequate amounts, particularly during the winter months. Fortunately, several foods can help boost your vitamin D intake.

1. Salmon

Salmon contains high levels of vitamin D, with a three-ounce serving providing about 450 IU of vitamin D. Wild-caught salmon is the best source, followed by farmed salmon.

Other fatty fish like tuna and mackerel also provide vitamin D, but in smaller amounts.

2. Sardines

Sardines are another excellent source of vitamin D, with a three-ounce serving providing around 165-200 IU of vitamin D. Sardines are also rich in omega-3 fatty acids and protein, making them a healthy addition to your diet.

3. Cod Liver Oil

Cod liver oil is a supplement that is highly rich in vitamin D, with a single tablespoon providing around 1,300 IU of vitamin D. It is also an excellent source of omega-3 fatty acids and vitamin A.

4. Egg Yolks

Egg yolks are an excellent source of vitamin D, with one egg yolk providing about 40 IU of vitamin D. While egg whites are a healthy source of protein, most of the vitamins and minerals are found in the yolk.

5. Mushrooms

Mushrooms are the only plant source of vitamin D, and they naturally contain a form of vitamin D called D2.

While mushrooms do not contain as much vitamin D as fatty fish or supplements, they are a healthy addition to your diet, providing around 100 IU of vitamin D per cup.

6. Fortified Milk

Most varieties of cow’s milk are fortified with vitamin D, providing around 100 IU per cup. Non-dairy milk alternatives like soy and almond milk are also often fortified with vitamin D.

7. Fortified Yogurt

Some yogurt brands are fortified with vitamin D, providing around 80-100 IU per serving. Greek yogurt is often a more significant source of vitamin D than regular yogurt because it contains a higher percentage of milk solids.

8. Fortified Orange Juice

Some brands of orange juice are fortified with vitamin D, providing around 100 IU per cup. However, be cautious of added sugars and choose juices with no added sugars to maintain a healthy diet.

9. Fortified Cereal

Many cereal brands are fortified with vitamin D, with some providing up to 200 IU per serving. However, many breakfast cereals also are high in added sugars, so be sure to read the nutrition labels carefully.

Choosing a brand with low-sugar content and high fiber content is important to maintain a healthy diet.

10. Beef Liver

Beef liver is a nutrient-dense food that is rich in many vitamins and minerals, including vitamin D. A three-ounce serving of beef liver provides around 42 IU of vitamin D.

11. Cheese

Cheese is an excellent source of several essential nutrients, including calcium, phosphorus, and vitamin D. Cheeses, such as ricotta and Swiss cheese, are among the highest in vitamin D, providing around 25 IU per serving.

12. Tofu

Tofu, a soy-based protein, is a healthy protein alternative for vegans and vegetarians. Many brands of tofu are fortified with vitamin D, providing around 100 IU per serving.

13. Fortified Margarine

Some margarine brands are fortified with vitamin D, providing around 60-100 IU per serving. However, margarine is high in saturated fats, so selecting low-fat alternatives is better to maintain a healthy diet.

14. Fortified Soy Milk

Soy milk is an excellent option for people with lactose intolerance or who prefer plant-based alternatives. Many brands of soy milk are fortified with vitamin D, providing around 120 IU per cup.

15. Fish Roe

Fish Roe, also named caviar, is a luxurious treat. It is an excellent source of many vitamins and minerals, including vitamin D. A single tablespoon of fish roe provides around 64 IU of vitamin D.

16. Oysters

Oysters are a nutrient-dense food that is high in several vitamins and minerals, including vitamin D. A six-oyster serving provides around 272 IU of vitamin D.

17. Shrimp

Shrimp is low in fat and calories but high in protein and several vitamins and minerals, including vitamin D. A three-ounce serving of shrimp provides around 38 IU of vitamin D.

18. Pork Chops

Pork chops are a source of several essential vitamins and minerals, including vitamin D. A two-ounce serving of pork chops provides around 15 IU of vitamin D.

19. Fortified Butter

Some butter brands are fortified with vitamin D, providing around 60-100 IU per serving. However, just like margarine, butter is high in saturated fat, so it is best to choose low-fat alternatives to maintain a healthy diet.

20. Fortified Breakfast Bars

Some breakfast bar brands are fortified with vitamin D, providing around 100 IU per serving. However, many breakfast bars also have high sugar content and are low in fiber. Always choose low sugar and high fiber content brands to maintain a healthy diet.

21. Herring

Herring is a fatty fish and an excellent source of several vitamins and minerals, including vitamin D. A three-ounce serving of herring provides around 1,628 IU of vitamin D.

22. Fortified Cottage Cheese

Cottage cheese is a healthy dairy snack that is high in protein and calcium. Some brands of cottage cheese are fortified with vitamin D, providing around 30 IU per serving.

23. Fortified Ricotta Cheese

Ricotta cheese is a versatile ingredient that is a healthy addition to many dishes, such as lasagna or casseroles. Some brands of ricotta cheese are fortified with vitamin D, providing around 25 IU per serving.

24. Fortified Cream Cheese

Cream cheese is a popular ingredient used in many sweet and savory dishes. Some brands of cream cheese are fortified with vitamin D, providing around 8 IU per serving.

25. Fortified Soy Yogurt

Soy yogurt is a healthy option for people who prefer plant-based alternatives. Many brands of soy yogurt are fortified with vitamin D, providing around 15-20 IU per serving.

26. Fortified Soy Cheese

Soy cheese is a vegan and dairy-free alternative to traditional cheese. Many brands of soy cheese are fortified with vitamin D, providing around 45 IU per serving.

27. Liverwurst

Liverwurst is a sausage made from liver and other pork meat. It may not be everyone’s favorite, but it is a source of several vitamins and minerals, including vitamin D. A two-ounce serving of liverwurst provides around 8 IU of vitamin D.

28. Butterfish

Butterfish, also known as black cod, is a fatty fish that is an excellent source of several vitamins and minerals, including vitamin D. A three-ounce serving of butterfish provides around 235 IU of vitamin D.

29. Catfish

Catfish is a budget-friendly fish that is often used in Southern-style cuisine. It is low in fat and calories but high in several vitamins and minerals, including vitamin D. A three-ounce serving of catfish provides around 425 IU of vitamin D.

30. Halibut

Halibut is a mild-tasting fish that is an excellent source of many vitamins and minerals, including vitamin D. A three-ounce serving of halibut provides around 712 IU of vitamin D.