Vitamin D rich foods

 

9 Foods That Are Packed With Vitamin D

Vitamin D, the "sunshine vitamin," is essential for bone health, immune function, and mood regulation. While sunlight is a primary source, these foods can boost your intake:  

 

1. Cod Liver Oil

A powerhouse supplement, offering 1,360 IU per tablespoon(rich in vitamins A and D).  

 

2. Wild-Caught Salmon

Provides ~570 IU per 3.5 oz—higher in vitamin D than farmed salmon.  

 

3. Mackerel

Delivers 360 IU per 3.5 oz and is also high in omega-3s.  

 

4. Canned Sardines

Convenient and nutrient-dense, with 270 IU per 3.5 oz (plus calcium!).  

 

5. Canned Tuna (Light) 

Affordable and versatile, offering 269 IU per 3.5 oz(opt for light tuna to limit mercury).  

 

6. UV-Treated Mushrooms

Unique plant-based source: 400 IU per 3.5 oz when exposed to UV light.  

 

7. Fortified Cow’s Milk

A staple with 120 IU per cup, often enriched with vitamin D.  

 

8. Fortified Plant-Based Milk

Almond, soy, or oat milk can provide 100–120 IU per cup(check labels).  

 

9. Egg Yolks 

Contain 37 IU per yolk(higher in pasture-raised eggs). 

 

Tips for Maximizing Intake: 

Pair vitamin D-rich foods with healthy fats (e.g., avocado, olive oil) to enhance absorption.  

 Consider supplements if dietary sources or sun exposure are limited.

  

Incorporate these foods into meals like salads, omelets, or smoothies to support your vitamin D levels year-round!