11 Vitamin D-Rich Foods That Are Like Edible Sunlight

With shorter days, freezing temperatures and snowstorms, it’s natural to spend less time in the sun during the winter months. However, since most of your body vitamin D comes from the sun’s UV rays, it’s important to make sure you get your vitamin D through other means, such as through your diet. For adults ages 19 to 50, the recommended daily dose is 15 mcg (600 IU).

Below, we share the best foods that are also sources of vitamin D. If you are still having trouble maintaining an adequate level of vitamin D, you can consult your doctor about taking it. vitamin D supplementsAlso.

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The best foods for vitamin D

1. Salmon

The amount of vitamin D may vary depending on the fish you use. For example, one study found that farmed salmon contained 25% the vitamin D content of that found in wild salmon. Therefore, if you are getting vitamin D from fish, try opting for wild-caught fish rather than farmed fish. The USDA says sockeye salmon contains an average of 670 IU of vitamin D per 3.5-ounce serving.

2. Swordfish

Swordfish is another oily fish that is an excellent source of vitamin D. The USDA lists a 100-gram serving as containing 666 IU of vitamin D. That’s more than the daily recommendation of 600 IU for people ages 1 to 70, so preparing swordfish for dinner can help you easily meet your vitamin D needs.

3. Tuna

This lunch staple can also provide an important source of vitamin D. Although not as rich as salmon or swordfish, fresh yellowfin tuna still contains 82 IU of vitamin D per 100-gram serving, according to the USDA. It may be a food to include in an overall diet rich in vitamin D. However, bluefin tuna contains 227 IU of vitamin D per 100 grams serving, so also check what type of tuna you are eating.

4. Egg yolks

As noted by the USDA, a whole egg yolk contains 218 IU of vitamin D. Simply making a frittata or scrambled eggs in the morning with two eggs could give you a boost of 436 IU of vitamin D. It’s a great way to start any morning.

5. Orange juice

While oranges are more known for their vitamin C, orange juice is often fortified with added vitamin D to help improve our health. Check the label of your orange juice to see if it has been fortified with vitamin D. One study found that vitamins D2 and D3 are just as bioavailable in orange juice as they are in taking vitamin D capsules, meaning the body can still absorb the vitamins well.

6. Enriched milk

Milk is another drink often fortified with vitamin D to help us get this valuable nutrient. Like orange juice, milk is not a natural source of vitamin D, but the FDA allows manufacturers to voluntarily add up to 84 IU of vitamin D3 per 100 grams of milk and 84 IU per 100 grams of D2 to plant-based dairy alternatives.

7. Fortified cereals

Another good way to access vitamin D is to choose cereals fortified with vitamin D. There are a wide variety of cereals that all contain vitamin D. Just check the label of what you are buying. The Mayo Clinic lists fortified cereals as a good source of vitamin D. You can look for healthier cereal brands, such as whole grain options, which are more likely to be fortified with higher levels of vitamin D and be better for you overall. Try to avoid cereals that are very sugary and contain fewer nutrients.

8. Beef liver

Liver is a love-it-or-hate-it food, but if you like beef liver, it’s another good way to get vitamin D. You can either cook it, which is popular with onions, or liver sausage can be a good source of vitamin D. According to the USDA, pan-fried cooked beef liver contains 40 IU of vitamin D in a single slice.

9. Sardines

This is another food that people either really love or really hate. However, if you are a sardine lover, sardines also contain a higher amount of vitamin D. The USDA says that 100 grams of canned sardines contain 193 IU of vitamin D. Enjoy sardines on crackers or add them to your favorite pizza.

10. Herring

Herring is another type of oily fish that is popular to eat in a jar and on crackers, or you can cook it for dinner. Herring contains 214 IU of vitamin D per 100-gram serving, according to the USDA. In fact, herring is a popular food to eat during the holidays in the Midwest. During the cold, darker months, it’s a convenient and popular holiday food, and its vitamin D levels are quite high.

11. Wild mushrooms

If you’re looking for vitamin D that doesn’t come from an animal source, mushrooms are perfect. Just like us, mushrooms create vitamin D when exposed to the sun’s UV rays. Mushrooms are full of vitamin D2 (animal sources contain vitamin D3) and one cup of wild mushrooms can equal about 136 IU of vitamin D.