14 top foods high in vitamin D you can add to your diet list

Our body needs a lot of micronutrients, including vitamins, for the proper functioning of the physiological systems. The requirement of vitamins and minerals is met by adding different food sources in our diet. One of the essential vitamins our body needs is Vitamin D. Our body is generally synthesized by using ultraviolet rays. When our skin is exposed to sun rays, our skin cells synthesize vitamin D and supply it to the specific organs for their proper functioning.

foods high in vitamin D

Vitamin D is necessary for our healthy musculoskeletal system. It acts as a precursor of hormones. It also protects us from various conditions and diseases such as Diabetes Type I. It also enables our body to reabsorb calcium from kidneys and use it to strengthen our bones. It has been found that our indoor sedentary lifestyle affects our musculoskeletal system due to the lack of Vitamin D in our system. Vitamin D also boosts our immunity system to ward off infections such as flu.

Best Vitamin D food sources

  1. Salmon

Salmon is a good source of vitamin D we can add to our diet. It has been found that wild salmon has a higher level of vitamin D in its system than farmed salmon. Wild salmon offers almost 1000 IU of this vitamin, whereas farmed salmon offers only 250 IU. Serving 100 grams of this fish alone delivers 526 IU of this vitamin, nearly 66% of the required level.

  1. Sardines and Herring

This is comparatively a smaller species of fish than salmon offering adequate amounts of vitamin D in daily diet. Herring offers 216 IU of vitamin D per 100 grams of servings. Sardines provide 177 IU. It can be consumed in pickled or preserved form, but the vitamin level depletes on storage.

  1. Cod liver oil

It is a trendy supplement for those who do not like to consume fish. It is a brilliant vitamin D source one can add to his/her diet. A teaspoon or 5 ml of this oil can deliver as much as 450 IU of vitamin D. This oil is considered as the ideal supplement to treat vitamin D deficiency among children. This natural supplement also contains a higher amount of vitamin A. A teaspoon of this oil will deliver nearly 150% of the required amount. Hence, consuming a higher amount might cause vitamin A toxicity.

  1. Canned tuna

Tuna can be preserved and canned easily. Its flavor is preserved well, and people like to consume it occasionally. It is available throughout the year and serves as one of the best vitamin D sources. 100 grams of its serving can deliver 268IU of vitamin D. However, consuming too much tuna can cause methyl-mercury poisoning. Consider eating light tuna as a healthier choice.

  1. Egg yolk

Eating whole eggs is a great source of vitamin D. It is a good replacement for fish. People who do not like to eat fish, prefer eating eggs regularly. Egg yolk contains vitamin D. It can deliver 37 IU of this vitamin. The level of this vitamin depends on what the poultry are fed and sun exposure. Pasture-raised poultry has the highest level of vitamins (at least 3 times more than commercial eggs).

  1. Mushrooms

Mushrooms are edible fungi that have the potential to synthesize vitamin D on UV light exposure. Mushrooms synthesize vitamin D2, whereas animals synthesize vitamin D3. Consuming this mushroom vitamin will help to elevate the level of vitamin D3 in the bloodstream. A few of the edible species of mushrooms can deliver 2300IU of vitamin D2 per 100 grams of servings.

  1. Fortified foods

It is a known fact that the natural sources of this vitamin are minimal. This is why fortified food is designed to deliver the right amount of vitamin D a human body needs. One of the best examples of fortified food is cow’s milk. It is considered to be one of the best-balanced foods that deliver vitamins, minerals, carbohydrates, proteins, and fats. Another brilliant example of fortified foods is soy milk. It can be consumed by those who are lactose intolerant and follow a vegetarian diet. Vitamin D containing organ juice, oatmeal, cereals, etc. can also be consumed.

  1. Mackerel

Mackerel is also a good source of vitamin D. It can deliver as much as 250IU of vitamin D3 per 100 grams of servings. It is also a good source of protein and fats you can consume without any hassle. Eating mackerel will also help you fight bad cholesterol levels in your blood.

  1. Bran cereals

Bran cereals are fortified with vitamin D these days. People consider cereals as a healthy breakfast to begin a day with. This cereal formulation is now enhanced with vitamin D so that one can easily achieve the daily requirement level without any hassle. A fortified formula of bran cereals can deliver 156 IU of this vitamin per 100 grams of servings.

  1. Smoked trout

Trout is a good source of proteins and omega-3-fatty acids. It also delivers a considerable level of vitamin D to our regular diet. On serving 100 grams of smoked trout, one can get as much as 440 IU of this vitamin.

  1. Cheese

Cheese produced from milk containing a high quantity of vitamin D also serves as the legit food source. Apart from vitamin D, cheese delivers vitamin B12 and calcium. It also delivers riboflavin and zinc.

  1. Liver

Eating liver of red meats will also deliver a significant amount of vitamin D to your diet. On consuming 100 grams of liver, you can add 36IU of this vitamin to your daily diet.

  1. Tofu

Tofu is a good source of this vitamin. A 1/5th block can deliver as much as 120IU of this vitamin to your meal.

  1. Almond milk

It is a plant-based protein drink designed, especially for those who do not prefer cow milk. It can deliver 20% of your daily dose of vitamin D. You can also consume 20 almonds every day to achieve this level.


These 14 food sources of vitamin D can be added to your daily meals easily. Calculate the amount of this vitamin you need every day. If you are following a diet plan, make sure you are not violating any protocol by adding a vitamin D source to it.

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