Seven Nutritious Foods Packed With High Amounts of Vitamin D for a Healthy Diet

7 Nutritious Foods That Are High in Vitamin D



Vitamin D is an essential nutrient that plays a crucial role in our overall health. It helps to maintain strong bones, support muscle function, regulate immune system responses, and promote cardiovascular health. While sunlight is a natural source of vitamin D, there are also several nutritious foods that can provide this important vitamin.

1. Fatty Fish

Fatty fish like salmon, mackerel, and trout are not only delicious but also rich in vitamin D. A 3-ounce serving of cooked salmon can provide up to 75% of the recommended daily intake of vitamin D. Including fatty fish in your diet is a great way to increase your vitamin D levels.

2. Mushrooms

2. Mushrooms

While mushrooms are not typically associated with high vitamin D content, certain varieties that are exposed to ultraviolet (UV) light can produce vitamin D. Some examples include shiitake and maitake mushrooms. Including these mushrooms in your meals can be a tasty and nutrient-dense way to boost your vitamin D intake.

3. Fortified Dairy Products

Fortified dairy products such as milk, yogurt, and cheese are excellent sources of vitamin D. These products have been supplemented with vitamin D to ensure that they provide an adequate amount of this nutrient. Incorporating fortified dairy products into your diet can be an easy way to meet your vitamin D needs.

4. Eggs

Eggs are not only versatile but also a good source of vitamin D. The vitamin D content is mainly found in the yolk. Including eggs in your meals can provide a significant amount of this nutrient and contribute to your overall vitamin D intake.

5. Cod Liver Oil

Cod liver oil is known for its high vitamin D content. Just one tablespoon of cod liver oil can provide up to 200% of the recommended daily intake of vitamin D. It can be taken as a supplement or added to foods such as salads and smoothies.

6. Soy Milk

For those who are lactose intolerant or follow a vegan diet, soy milk can be an excellent alternative to dairy products. Many brands of soy milk are fortified with vitamin D, making it a suitable source of this nutrient for those who avoid animal products.

7. Tofu

Tofu is a versatile and popular plant-based protein source. It is also commonly fortified with vitamin D, making it a suitable option for vegans and vegetarians. Incorporating tofu into your meals can provide a good amount of vitamin D as well as other essential nutrients.


Ensuring that you get enough vitamin D is important for your overall health. While sunlight is the most natural source, incorporating these foods into your diet can help you meet your vitamin D needs. Remember to consult with a healthcare professional or a registered dietitian to determine the right amount of vitamin D for your individual needs.

Vitamin D is an essential nutrient for maintaining healthy bones and teeth, supporting the immune system, and promoting overall well-being. The daily recommended dose of vitamin D varies depending on age, sex, and individual needs.

For most adults, the recommended intake of vitamin D is 600-800 international units (IU) per day. However, certain groups may require higher doses. Infants under 12 months old need 400-1,000 IU per day, and children and adolescents aged 1-18 years require 600-1,000 IU daily.

Pregnant and breastfeeding women should aim for 600-800 IU of vitamin D daily to support their own health and the development of their baby.

It is important to note that the body’s vitamin D needs can also be met through exposure to sunlight. However, depending on factors such as geographical location, time of year, and skin type, sunlight alone may not provide enough vitamin D. Therefore, it may be necessary to supplement with vitamin D-rich foods or dietary supplements.

Consulting with a healthcare professional can help determine the appropriate dosage of vitamin D for your specific needs and ensure you are meeting your daily requirements.

Remember, while achieving the recommended dose of vitamin D is important for overall health, it is also essential to maintain a balanced diet and engage in regular physical activity for optimal well-being.

Essential Diet & Nutrition Insights