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.

Save Collection
Related To:

Photo By: CharlieAJA, Getty Images

Photo By: ansonmiao, Getty Images

Photo By: Jose A. Bernat Bacete, Getty Images

Photo By: Axel Bueckert/EyeEm, Getty Images

Photo By: circlePS, Getty Images

Photo By: krisanapong detraphiphat, Getty Images

Photo By: Witthaya Prasongsin/EyeEm, Getty Images

Photo By: Jennifer A Smith, Getty Images

Photo By: Susanne Treubel/EyeEm, Getty Images

Photo By: jaker5000, Getty Images

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.

Salmon

Another reason to love this fatty fish: A 3-ounce portion of cooked salmon contains 112% of the daily recommended amount of vitamin D.

Fortified Milk

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.

Egg Yolks

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.

Yogurt

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.

Sardines

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

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.

Mushrooms

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.

Breakfast Cereals

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.