10 Foods High in Vitamin D
Vitamin D may help boost immunity and promote bone health. Here's how to incorporate it into your diet.
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Foods High In Vitamin D
Many folks could benefit from more vitamin D in their diet. This fat-soluble vitamin is crucial for bone health by helping with calcium absorption and bone growth. It is also involved cell growth, immunity and fighting inflammation. While it's is not widely available in foods, there are some specific ingredients and groceries that are high in vitamin D that can be incorporated into your diet today.
Another reason to love this fatty fish: A 3-ounce portion of cooked salmon contains 112% of the daily recommended amount of vitamin D.
Cow’s milk comes fortified with vitamin D. It’s added to every batch, which makes sense as vitamin D works together with calcium to help strengthen bones. While the amount varies, it typically falls somewhere between 15 and 30% of the daily recommendation per 8-ounce glass.
Don’t skip those yolks! Tucked inside that golden goodness are several nutrients, including vitamin D. One large egg contains 10% of your daily needs, so keep the omelets coming to rack up more vitamin D.
Much like milk, vitamin content of yogurt can vary significantly. Some 6-ounce containers of yogurt have 20% of the daily value and some have none at all! Check labels on your favorite brands to find out if they're vitamin D fortified.
Crack open a can of sardines and you will find just over 15% of your vitamin D needs per serving (two sardines). These tiny fish also contain protein, omega-3s and vitamin B12.
Fortified Soy Milk
If you prefer a dairy-free options, most dairy alternative like soy milk and almond milk are also fortified with vitamin D.
Fortified Orange Juice
There is yet another beverage option for drinking your vitamin D. Traditionally only fortified with calcium, most brands of orange juice now offer options with added vitamin D. Not all juices come fortified, so check packaging for juices with added calcium and vitamin D.
Canned tuna is a simple and affordable way to get protein, omega-3 fats and vitamin D. A 3-ounce can will provide 40% of the vitamin D you need for the day.
Cultivated mushrooms are typically treated with ultraviolet lights as part of the growing process, which imparts some vitamin D in the fungi. One cup of cooked mushrooms contains eight to 10% of the daily recommendation.
More and more brands of breakfast cereals are being enhanced with vitamin D; check the labels and ingredient lists to see how your go-to cereal stacks up. You can start your morning with a bowl of 10 to 25% of your needs for vitamin D — and that’s before you add the milk.