Vitamin D is an important nutrient that supports strong bones, healthy muscles, and normal immune function. Although the body can produce vitamin D through sunlight exposure, including vitamin-D-containing foods in your diet can help increase your intake.
Best Foods With Vitamin D
1. Fatty Fish
Salmon, sardines, trout, tuna, and mackerel are among the best natural food sources of vitamin D. They can be included in grilled, baked, or steamed meals.
2. Egg Yolks
Egg yolks contain vitamin D along with protein and other nutrients. Eggs are an easy addition to breakfast, salads, or main meals.
3. Fortified Milk
Some dairy milks are fortified with vitamin D. Check the nutrition label to determine how much vitamin D a particular product provides.
4. Fortified Plant-Based Milk
Soy, almond, oat, and other plant-based milks may contain added vitamin D. Choose fortified varieties and check the label.
5. Mushrooms
Some mushrooms exposed to ultraviolet (UV) light can provide vitamin D. Their vitamin D content can vary considerably depending on how they were grown or processed.
6. Fortified Cereals
Some breakfast cereals have vitamin D added to them. Combining fortified cereal with fortified milk can provide vitamin D as part of a balanced breakfast.
7. Fortified Orange Juice
Certain orange juices are fortified with vitamin D. Look at the nutrition label to confirm the amount.
8. Cod Liver Oil
Cod liver oil contains vitamin D, but it is concentrated and also contains vitamin A. It should therefore be used according to appropriate serving recommendations.
How to Get More Vitamin D Through Food
Try adding fatty fish to meals a couple of times a week, eating eggs, and choosing vitamin-D-fortified milk or plant-based alternatives. A varied diet is generally more useful than relying on one food.
It’s also important to remember that not many foods naturally contain large amounts of vitamin D. People who have limited sun exposure or other risk factors for deficiency may need to discuss vitamin D testing or supplementation with a healthcare professional.
