Vitamin D Foods: Top 15 Vitamin D Rich Foods

Vitamin D foods are available and we do not need to look hard. In this articles we will list the foods that are rich in Vitamin D.

Vitamin D is essential for bone health and immune system function. It also helps prevent cancer, diabetes, heart disease, depression, and dementia. But most Americans get less than half the recommended daily intake of vitamin D from food alone. Sun is an important source of Vitamin D3. In fact, our skin synthesizes Vitamin D from the UV rays of the sun.

The Dietary Reference Intake (DRI) for vitamin D is 400 IU per day. This means that adults need at least 400 IU of vitamin D daily to meet their needs. In fact, many experts recommend taking 1,000 IU of vitamin D daily.

Vitamin D Foods List

Here are 16 foods that can supplement your Vitamin D requirements.

1. Mushrooms

The most important vitamin D food sources are mushrooms. They contain large amounts of vitamin D3 (cholecalciferol), which is the form of vitamin D found naturally in foods.

Just two ounces of mushrooms provide about 10 IU of vitamin D.

2. Buttermilk

Buttermilk is a dairy product made from skimmed milk. Buttermilk is naturally rich in calcium and vitamin D. In fact, buttermilk contains twice as much calcium as regular whole milk. These days fortified milk being available has far greater amounts of IU

Each cup of buttermilk contains about 20 IU of the nutrient.

3. Egg Yolks

The egg yolk is a rich source of vitamin D, which helps maintain strong bones and teeth. Egg yolks are also rich in cholesterol, which may be beneficial when consumed in moderation.

They contain about 200 IU per egg yolk.

4. Yogurt

Yogurt is a great food because it provides many health benefits. Yogurt is loaded with probiotics (good bacteria) that help keep your digestive system healthy. In addition, yogurt is a rich source of calcium and vitamin D.

One 6 oz container of yogurt contains about 60 IU of vitamin D.

There are many different types of yogurt, including Greek style, regular, soy, and nonfat varieties. Choose whichever type appeals to you and add it to your diet.

5. Almonds

Almonds are a great food for vitamin D because they’re rich in vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Almonds contain only small amounts of vitamin D1 (phylloquinone), which is found in some fish oils.

Because almonds are a good source of vitamin D, they should be included in your diet. One ounce of almonds contains about 15 IU of vitamin D.

6. Milk – Fortified Milk

Milk is a great source of Vitamin D for vegetarians because it naturally contains vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). However, milk is not the only natural source of Vitamin D. 

One cup of milk contains about 75 IU of vitamin D. Also, one cup of milk contains about 400 mg of calcium.

7. Fortified Foods

The U.S. Food and Drug Administration (FDA) requires food manufacturers to fortify foods, some of them,  with vitamin D. Fortification helps ensure that people get enough vitamin D from their diet.

Fortified foods include milk, bread, crackers, breakfast bars, and ready-to-eat cereals. They’re fortified with vitamin D3, which is the most biologically active form of vitamin D.

8. Salmon

The health benefits of salmon are well documented. Salmon is rich in omega-3 fatty acids, protein, vitamins, minerals, and antioxidants. In fact, according to the U.S. Department of Agriculture (USDA), one serving of wild Pacific salmon provides over 100% of the daily value of vitamin D.

One 3 oz serving contains about 100 IU of vitamin D.

9. Cheese

What does cheese have to do with vitamin D? Well, there are many types of dairy products that contain vitamin D. Cheese is just one type of dairy product. So when looking for foods containing vitamin D, you should include cheese among those foods.

The amount of vitamin D found in cheese varies depending on the type of cheese. Some cheeses are fortified with vitamin D, while others don’t contain any.

One ounce of cheddar cheese contains about 5 IU of vitamin D

10. Cod Liver Oil

The most important vitamin is Vitamin D. It helps our bodies absorb calcium, which is essential for strong bones and teeth.

But did you know that cod liver oil is the richest natural source of Vitamin D? In fact, cod liver oil contains more than twice the amount of Vitamin D found in milk, eggs, and beef liver.

That’s why cod liver oil is the perfect food for people who need extra Vitamin D. And since cod liver oil is rich in omega-3 fatty acids, it’s also great for heart health.

One tablespoon of cod liver oil provides about 300 IU of vitamin D.

11. Orange Juice

The vitamin D content of orange juice varies widely depending on where you buy it. Some brands contain very little vitamin D, while others may be fortified with vitamin D. Of course, we are talking about fortified Orange Juice.

One 8 oz glass of orange juice contains about 50 IU of vitamin D.

12. Sardines

Sardines are a great source of Vitamin D. In fact, according to the U.S. Department of Agriculture (USDA), sardines contain more than twice the amount of vitamin D than milk. And since most people don’t get enough vitamin D through foods, sardines are a great way to boost your daily intake.

A 3 oz can of sardines contains about 70 IU of vitamin D. The same amount of canned tuna contains about 30 IU of vitamin D.

Vitamin D Foods	Vitamin D Content (IU)	Serving Size	% RDA
Mushrooms	0-4	1 cup	0-1%
Buttermilk	117	1 cup	7%
Egg Yolks	41	1 large	3%
Yogurt	80	1 cup	5%
Almonds	0-2	1 oz	0-1%
Milk – Fortified	Varies	1 cup	Varies
Fortified Foods	Varies	Varies	Varies
Salmon	447	3 oz	28%
Cheese	6.6	1 oz	0.4%
Cod Liver Oil	1360	1 teaspoon	85%
Orange Juice	Varies	1 cup	Varies
Sardines	77	3 oz	5%
Beef liver	42	3 oz	3%
Kale	14	1 cup	1%
Spinach	6	1 cup	0.4%
Eggs	44	1 large	3%

13. Beef liver

Beef liver is another rich source of vitamins. One 4 oz steak contains about 150 IU of vitamin D. However, it should be noted that beef liver is very fatty.

14. Kale

Kale is a good source of vitamin D. One cup of cooked kale contains about 40 IU of vitamin D. You can eat this leafy green raw or steam it first.

15. Spinach

Spinach is another good source of vitamin D for vegetarians, especially if you eat it raw. One cup of cooked spinach contains about 20 IU of vitamin D. Try steaming some spinach for dinner tonight.

16. Eggs

Eggs are a good source of protein and vitamin D. Each large egg contains about 55 IU of vitamin D.

Being a vegetarian you can still get enough Vitamin D through foods. Here is a list of Vitamin D foods for Vegetarians.

If you are a Vegan, then too, there are foods you can consume that contain Vitamin D. Here is a list of Vitamin D Foods for Vegans

In conclusion, vitamin D is essential for bone growth and strong muscles. It also helps regulate blood sugar levels and boosts immunity. So if you’re looking to improve your overall health, look for foods rich in vitamin D. Here are twelve foods that will give you a healthy dose of vitamin D.