Foods That Are High in Vitamin D

Oct 30, 2023 By Madison Evans

Are you looking to boost your health and immunity? Then, one of the best ways is to ensure you are getting enough Vitamin “D”. Vitamin d plays an essential role in enabling our bodies to engross calcium and phosphorus, which are essential for healthy bones, teeth, and muscle functioning.

While it mainly comes from exposure to sunlight, some much-overlooked food options can provide a natural source of this vital nutrient. In this blog post, we will take an in-depth look at what foods are a great option for naturally increasing your vitamin D intake.

Benefits of Vitamin D and How It Helps Your Body

A crucial nutrient that is important to the body is vitamin D. It assists the body in absorbing the calcium and phosphorus required for strong bones and teeth (Ca, P). It also helps regulate the immune system, reduce inflammation, and protect against chronic disease. A few of its many health benefits include boosting mood and energy levels, reducing the risk of common diseases, and helping to prevent depression.

Foods which are high in Vitamin D can provide various health benefits. Some foods with naturally high levels of Vitamin D include:

  • Fatty fish such as salmon, mackerel, tuna, and sardines
  • Eggs (especially the yolk)
  • Cheese
  • Milk and other dairy products
  • Fortified breakfast cereals, juices, margarine, and plant-based milk
  • Mushrooms

Getting enough Vitamin D from foods or supplements can help ensure you get the nutrients your body needs. Make sure to speak with your healthcare provider about what level of Vitamin D intake is right for you.

By incorporating foods high in Vitamin D into your diet, you can enjoy the many benefits it offers and help maintain a healthy lifestyle.

List of Foods High in Vitamin D

Vitamin “D” is an essential vitamin naturally found in a few foods and added to others. It also can be taken as a supplement. Vitamin D helps regulate calcium and phosphorus absorption, important for maintaining healthy bones, teeth, and muscles. The recommended daily allowance (RDA) of vitamin D for adults is 600 IU (international units).

Here is a list of foods which are naturally high in Vitamin D:

  • Fish: Salmon, sardines, mackerel, and herring are all excellent sources of vitamin D.
  • Mushrooms: Certain varieties - such as shiitake and maitakes - contain good vitamin D.
  • Eggs: The yolk contains the majority of Vitamin D in an egg. Free-range or organic eggs may provide higher amounts.
  • Cheese: Certain cheeses such as Gouda, mozzarella, and Swiss contain good amounts of vitamin D.
  • Fortified Milk and Yogurt: Many milk and yogurt products are fortified with Vitamin D.
  • Fortified Cereals: Many breakfast bowls of cereal have been fortified with Vitamin D to meet the daily RDA requirements.

It is important to note that while foods can be a great source of vitamin D, they may not provide enough for your individual needs. A supplement may be necessary if you need more than what you can get through food. It is best to consult your doctor or nutritionist for the appropriate amount of vitamin D you should aim for.

By including these foods in your diet, you can easily meet your daily requirements for Vitamin D and keep yourself healthy.

Dietary Sources of Vitamin D

Vitamin (D) is an essential nutrient that assists the body take calcium and phosphorus(P), two minerals important for strong bones. Foods high in vitamin D include fatty fish such as salmon, mackerel, tuna, eggs and dairy products like milk, cheese, and yogurt. Other sources of dietary vitamin D are fortified breakfast cereals, some mushrooms, and certain vegetable oils.

When the skin is exposed to sunlight, vitmin (D) is also produced in the body, so spending some time outdoors can help boost vitamin D levels.

Consuming a balanced diet with foods high in vitamin D will help ensure adequate intake of this important nutrient. Salmon is one of the best dietary sources of vitamin D, providing up to 90 percent of the daily value in a 3-ounce serving.

Other fatty fish, such as mackerel and tuna, are also excellent sources. One egg offers 10 percent of the daily recommended vitamin D intake, while dairy products like milk and yogurt supply 20–25 percent. Fortified breakfast cereals are an easy way to get an extra dose of vitamin D. A single serving can provide 25–50 percent of the daily value, and many manufacturers also add other vitamins and minerals to their breakfast cereals. Lastly, certain vegetable oils, such as cod liver oil, are very high in vitamin D; one tablespoon provides more than 100 percent of the daily value.

Natural Sunlight's Role in Vitamin D Intake

Natural sunlight is an important source of vitamin D, as UV rays from the sun cause our bodies to produce a form of the vitamin. Vitamin D production occurs mainly in late spring and early summer when direct sunshine is more intense. By spending 10–15 minutes a day outdoors during these times, you can get enough vitamin D for your daily needs.

However, it is important to remember that overexposure to the sun can cause skin damage and increase the risk of skin cancer. Therefore, limiting your exposure and using sunscreen when necessary is best. Additionally, people with darker skin tones may need longer exposures to reap all the benefits of natural sunlight.

Supplements vs. Food Sources of Vitamin D

For those who don't get enough dietary vitamin D, supplements may be necessary to fill the gap. Vitamin D supplements come in liquid and pill form and are available over the counter at most drugstores. However, speaking with your doctor before starting any supplement regimen, is important as too much vitamin D can lead to serious health problems.

Foods high in vitamin D provide an excellent source of this essential nutrient and can help you reach your daily recommended intake. Including a variety of dairy products, fatty fish, fortified cereals, eggs, and vegetable oils in your diet is the easiest way to get enough vitamin D without relying on supplements.

Taking advantage of natural sunlight during the warmer months is also a great way to boost vitamin D levels and ensure adequate intake for your individual needs.

By including these foods in your diet, you can easily meet your daily requirements for Vitamin D and keep yourself healthy.


In which fruit is vitamin D high?

Vitamin D is not found in fruits. It is, however, found in fatty fish such as salmon and tuna, dairy products like milk and yogurt, fortified breakfast cereals, eggs, and certain vegetable oils.

Does sunlight help with Vitamin D?

Yes! Natural sunlight helps your body produce its vitamin D—a form of vitamin not found in most food sources. Spending 10–15 minutes outdoors each day during late spring and early summer can help you get adequate Vitamin D without relying on supplements.

How much Vitamin D do I need?

The recommended daily allowance of vitamin D is 600 IU (international units) for adults between 19 and 70. People over the age of 70 should get 800 IU per day. Your doctor may advise a higher dose if you have certain medical conditions or are taking other medications.


In sum, Vitamin (D) is an essential nutrient that we all need to include in our diet. While we absorb much of it through sunlight, incorporating food options high in Vitamin D into your routine is a great way to boost immunity and give your body the resources it needs to stay healthy. With this knowledge, you can now make more informed nutritional choices for yourself and your family. Some other key sources of Vitamin D are mushrooms, fatty fish, cheese, and egg yolks.

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