Need More Vitamin D?
Vitamin D is super important for your health. It helps your body absorb calcium, supports immune function, and keeps your bones strong. The best part? You don’t have to rely on just supplements to get your daily dose. There are plenty of natural food sources that are rich in vitamin D! Let’s take a look at 16 of the best ways to get this sunshine vitamin.
1. Fatty Fish
Fatty fish are some of the richest sources of vitamin D. A single serving of salmon can provide up to 570 IU of vitamin D, which is more than half of the recommended daily intake. Mackerel and sardines are also packed with vitamin D, making them excellent choices for your diet.
2. Egg Yolks
Egg yolks are a fantastic source of vitamin D. Just one egg yolk contains about 40 IU of vitamin D. While the whites are high in protein, it’s the yolk that gives you the vitamin D boost. So, don’t skip the yolk next time you make eggs!
3. Mushrooms
Mushrooms are the only plant-based food that naturally contains vitamin D. When exposed to sunlight, mushrooms can produce vitamin D just like our skin. Wild mushrooms and those grown under UV light are the best sources. They’re perfect for adding to salads, stir-fries, or even as a topping for pizza!
4. Fortified Milk
Milk is often fortified with vitamin D, making it an easy way to get your daily dose. One cup of fortified milk can provide around 100 IU of vitamin D. You can also find other plant-based milk options (like soy, almond, and oat milk) fortified with vitamin D, so you’ve got plenty of choices.
5. Fortified Orange Juice
If you’re not a fan of milk, fortified orange juice is another way to get your vitamin D. A cup of fortified orange juice can provide about 100 IU. It’s a great option if you like to drink something refreshing in the morning!
6. Cheese
Cheese contains a small amount of vitamin D, but it can still add up if you’re eating it regularly. Swiss cheese, in particular, is a good source. While cheese isn’t going to give you all your vitamin D for the day, it can definitely contribute to your intake, especially if you’re enjoying it as part of your meals.
7. Fortified Cereal
Many breakfast cereals are fortified with vitamin D. A serving can provide a decent amount of vitamin D, along with other nutrients like fiber and iron. Just be sure to choose whole-grain varieties that are lower in sugar for a healthier option.
8. Liver
Liver is one of the richest sources of vitamin D. Beef liver, in particular, is packed with vitamin D – one serving can give you more than 50% of your daily needs. Cod liver oil is another great source, though it’s a bit more intense (but very effective!).
9. Fortified Yogurt
Just like milk, yogurt is often fortified with vitamin D, making it an easy and tasty way to get your daily dose. One serving of fortified yogurt can provide a good amount of vitamin D, and it’s also full of probiotics, which are great for gut health.
10. Tuna
Canned tuna is a convenient and affordable source of vitamin D. A 3-ounce serving of canned tuna can provide about 150 IU of vitamin D. It’s perfect for quick lunches, whether you’re making a sandwich, salad, or just eating it on its own.
11. Herring
Herring is another fatty fish that’s packed with vitamin D. Just a 3-ounce serving of pickled herring can give you more than 100% of your daily recommended intake. Plus, it’s a great source of omega-3 fatty acids, which are good for your heart.
12. Fortified Plant-Based Foods
If you’re following a plant-based diet, many soy-based products, like tofu and tempeh, are fortified with vitamin D. These foods are excellent sources of vitamin D for vegans and vegetarians who may struggle to get enough from other sources.
13. Beef
While beef doesn’t have as much vitamin D as fatty fish or liver, it still provides a small amount. Grass-fed beef tends to have slightly higher levels of vitamin D compared to conventionally raised beef, so consider choosing grass-fed options if you want to boost your intake.
14. Pork
Pork, especially lean cuts like pork chops, can be a good source of vitamin D. While not as high as fish or liver, it still contributes to your vitamin D needs. You can enjoy pork in various ways, from grilling to stir-frying, making it a versatile option for your meals.
15. Sardines
Sardines are a fantastic source of vitamin D, and canned sardines are incredibly convenient. A 3-ounce can of sardines provides around 270 IU of vitamin D, along with omega-3 fatty acids. Toss them on a salad, add them to pasta, or enjoy them on toast.
Final Thoughts
So, there you have it! Whether you’re a fish fan, a dairy lover, or a plant-based eater, there are plenty of ways to get vitamin D naturally. Vitamin D is essential for keeping your bones strong, your immune system healthy, and your mood in check, so make sure you’re getting enough!
