8 Best High Vitamin D Foods

This post contains links to affiliate websites, such as Amazon, and we receive an affiliate commission for any purchases made by you using these links. We appreciate your support!

Sharing is caring!

Are you looking for a way to get the vitamins your body needs to grow and develop? Vitamin D is vital for maintaining the health of our bones, teeth, immune systems, and muscles, playing a crucial role in our overall well-being. Not getting enough of it can lead to various health problems.

Fortunately, there are many foods that contain vitamin D, so you don’t have to rely on supplements or extra dosage from your doctor. In this blog post, we’ll explore some of the best high vitamin D foods available and explain why eating them regularly is beneficial for overall well-being. So if you’re ready to up your daily intake of this essential nutrient today – keep reading!

Best High Vitamin D Foods

What Is Vitamin D?

Vitamin D, often called “sunshine vitamin,” is an essential fat-soluble vitamin that our bodies produce when exposed to sunlight. It’s unique because it’s one of the few vitamins our bodies can manufacture on their own through sun exposure, specifically ultraviolet B (UVB) light.

Even though our bodies produce vitamin D, very few foods are naturally rich, making it challenging for some people to get enough without adequate sun exposure or supplementation. Thus, it’s often referred to as the sunshine vitamin because it’s produced in your skin when exposed to UV light.

Vitamin D Levels

Vitamin D levels in the human body vary depending on factors such as sun exposure, diet, and health status. Here’s a basic breakdown

  • Deficient: Levels of less than 20 nanograms/milliliter (ng/mL)
  • Insufficient: Levels of 20-29 ng/mL
  • Sufficient: Levels of 30-100 ng/mL
  • High: Levels of more than 100 ng/mL

These values can vary slightly among different labs, but they give a general idea of what medical professionals look for when assessing Vitamin D status. If you’re concerned about your Vitamin D level, it’s best to consult with your healthcare provider, who can order a blood test and provide recommendations based on the results.

Health Benefits Of Vitamin D

Here are some health benefits associated with vitamin D:

  1. Bone Health: Vitamin D plays a vital role in promoting optimal bone health. It aids in calcium absorption, an essential nutrient in maintaining strong and healthy bones as well as teeth. Insufficient vitamin D levels can lead to bone-related issues like osteoporosis and rickets.
  2. Muscle Strength: Vitamin D is involved in muscle function, and adequate levels can help strengthen muscles.
  3. Immune System Support: Vitamin D boosts the immune system, aiding the body’s defense against infections and diseases.
  4. Cardiovascular Health: Some studies suggest that sufficient vitamin D levels may be linked to a reduced cardiovascular disease risk.
  5. Cancer Risk Reduction: There is evidence to suggest that adequate vitamin D levels may lower the risk of certain cancers, including skin cancer, colorectal cancer, and breast cancer.
  6. Inflammatory Bowel Disease (IBD): Vitamin D may help in reducing inflammation and improving symptoms in individuals having inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis.
  7. Celiac Disease: People with celiac disease often have deficiencies in various nutrients, including vitamin D. Ensuring adequate vitamin D levels can be beneficial for overall health.
  8. Mood And Mental Health: Some research suggests that vitamin D may have a role in supporting mood and mental well-being.

Vitamin D Deficiency Symptoms

Vitamin D deficiency arises when your body has inadequate levels of vitamin D. Here are some common symptoms associated with vitamin D deficiency:

  1. Fatigue And Weakness: Feeling tired and lacking energy is one of the most common symptoms of vitamin D deficiency.
  2. Bones And Joints Pain: Low vitamin D levels can lead to pains and aches in the bones and joints. It may also contribute to the development of osteoporosis, a condition which is characterized by weak and brittle bones.
  3. Muscle Weakness: Vitamin D is essential for muscle function, and its deficiency can result in muscle weakness and even muscle cramps.
  4. Impaired Wound Healing: Vitamin D plays a role in promoting proper wound healing. Insufficient levels of vitamin D may increase the risk of infection and also slow down the healing process.
  5. Hair Loss: In some cases, vitamin D deficiency may contribute to hair loss or thinning hair.
  6. Risk Of Fracture And Bone Loss: Vitamin D is vital for calcium absorption and maintaining healthy bones. Insufficient vitamin D levels can lead to reduced calcium absorption, resulting in weakened bones and an increased risk of fractures.
  7. Impaired Cognitive Function: Some research suggests that low vitamin D levels may be associated with impaired cognitive function and an increased risk of diseases like Alzheimer’s disease. However, further studies are needed to establish a definitive link.

Are Vitamin D And D3 The Same?

Vitamin D and D3 are mostly used interchangeably, but they are different. Vitamin D is a group of fat-soluble vitamins, with the two most important forms being D2 (ergocalciferol) and D3 (cholecalciferol).

Vitamin D3 is naturally synthesized in the skin when exposed to sunlight, whereas vitamin D2 is derived from plant sources. Both forms are converted in the liver and kidneys into the active hormone known as calcitriol, which regulates levels of calcium and phosphate in the body.

However, research suggests that vitamin D3 may be more effective at maintaining vitamin D levels in the body compared to vitamin D2.

How Much Vitamin D Should I Take Daily?

The recommended dietary allowance of Vitamin D varies based on age. The recommended intake for children up to 12 months is 400 international units (IU). For individuals aged 1 to 70 years, the recommended intake is 600 IU, while for those above 70 years, it is advisable to increase the intake to 800 IU.

8 Best High Vitamin D Foods

While sunlight exposure is a natural way to produce vitamin D in our bodies, certain foods can also be excellent sources of this vitamin. Here are 12 of the best high vitamin D foods:


Mushrooms are a fantastic solution for combating vitamin D deficiency due to their high vitamin D content. Including them in your diet can effectively boost your dietary intake of this essential nutrient.

Unlike most plant-based foods, mushrooms have the unique ability to make vitamin D through sunlight, making them an excellent natural source for vegetarians and vegans.

A 100-gram serving of common edible mushrooms can provide approximately 10 micrograms of vitamin D, contributing significantly to the recommended daily intake.

So, by incorporating mushrooms into your meals, you can not only enjoy their delicious flavor but also take a step towards maintaining strong bones, a healthy immune system, and overall well-being.

Mushrooms Best High Vitamin D Foods


Salmon is an exceptional choice among high vitamin D foods, particularly due to its natural abundance of this essential nutrient, making it one of the best options for combating vitamin D deficiency.

As a fatty fish, salmon naturally contains substantial levels of vitamin D, setting it apart from many other food sources. Including a daily serving of salmon, typically ranging from 85 to 100 grams, can significantly contribute to your recommended dietary intake of vitamin D.

On average, this delicious fish in 100 grams of serving provides approximately 13 micrograms mcg (520 IU International Units) of vitamin D, depending on the specific type and preparation. Learn how to make salmon in air fryer.

Salmon - Best High Vitamin D Foods


Swordfish is a fantastic source of vitamin D, an important vitamin that plays a crucial role in maintaining healthy bones and immune function. Compared to other high vitamin D foods, swordfish is a standout as it contains significantly higher levels of this important nutrient.

Just a 100 grams serving provides about 100% of the recommended intake of vitamin D, which is approximately 20 micrograms (600 IU), making it an excellent addition to your diet. For those with low vitamin D levels, incorporating swordfish into meals or taking vitamin D supplements can help boost levels and support overall health.

So, whether you enjoy it grilled, baked, or pan-seared, make sure to add swordfish to your menu to enjoy all the benefits of this incredible fish.

Swordfish - Best High Vitamin D Foods


Tuna is one of the best high vitamin D foods available. With its high levels of vitamin, it offers an excellent option for those with vitamin D deficiency. Tuna provides more vitamin D than most other foods, and including it in your diet can help ensure you get enough vitamin D each day. For an adult, the daily serving intake of tuna should be around 80-150 grams.

By consuming just 100 grams of canned tuna, you can easily obtain up to 45% of your daily value (DV) of vitamin D, which is approximately 7 mcg (equivalent to 270 IU International Units). So, it’s safe to say that tuna is a great way to ensure you’re getting enough vitamin D each day. Discover the tastiest way to make Tuna Burgers that kids will love!

Tuna - Best High Vitamin D Foods

Vitamin D Fortified Milk

Fortified milk is an exceptional source of vitamin D, making it one of the best foods high in vitamin D. Not only is it packed with calcium to promote healthy bones, but fortified milk contains around 2.5 mcg (100 IU of vitamin D) per 8-ounce serving.

That’s almost 20% of your daily recommended intake! And when you’re not getting enough vitamin D from sunlight or fortified foods, drinking milk can help prevent bone fractures and reduce the risk of bone pain.

Vitamin D Fortified Milk - Best High Vitamin D Foods

Orange Juice

With its bright color and refreshing taste, orange juice is not only a go-to breakfast drink, but also a great source of vitamin D. Fortified orange juice is especially beneficial for those who may not get enough vitamin D through their diet or exposure to sunlight.

When it comes to high vitamin D foods, orange juice is a great source, providing about 25% of your daily value (DV) per serving, having 2.5 mcg (99.6 IU). Vitamin D not only helps with calcium absorption and bone health but has also been recognized for its role in the immune system and inflammation.

With vitamin D insufficiency on the rise, it is important to include sources like orange juice in your diet to support vitamin D metabolism and overall health. Check out this friendly and informative comparison between Apple Juice and Orange Juice!

Orange Juice

Egg Yolks

Egg yolks are a perfect source of vitamin D, making them one of the best high vitamin D foods available. What makes egg yolks so great? Not only do they contain naturally occurring vitamin D, but they’re also packed with dietary fat, which helps the body to better absorb the vitamin.

In fact, single egg yolk can provide up to 6% of your daily recommended value (DV) of vitamin D, containing approximately 1 mcg (37 IU) of vitamin D per yolk. Vitamin D deficiency is all too common, so adding egg yolks to your diet can be a delicious way to help increase your intake and ensure you’re getting enough of this vital nutrient. Discover the art of freezing and reusing egg yolks!

Egg Yolks - Best High Vitamin D Foods

Cod liver oil

One of the great ways to combat vitamin D deficiency is by supplementing with high vitamin D foods. Cod liver oil, in particular, is an excellent source of this essential nutrient. Not only is it one of the best sources of vitamin D, but it also boasts a variety of other health benefits.

Unlike other foods, cod liver oil contains vitamins A and D, making it an ideal choice for those looking to boost their intake of these vitamins. The daily serving intake of cod liver oil supplement is typically one teaspoon, providing around 11.25 mcg (450 IU) of vitamin D for an adult.

The omega 3s found in fish liver oils assist vitamin D absorption, making it easy for our bodies to get the most out of this supplement. So if you’re looking to increase your vitamin D levels, consider adding cod liver oil to your diet!

Cod Liver Oil - Best High Vitamin D Foods

So, What Are The Best High Vitamin D Foods?

In conclusion, there are a variety of high vitamin D foods available to help combat vitamin D deficiency. From fatty fish like salmon and swordfish to cod liver oil supplements, these foods offer an excellent source of this essential nutrient.

With the recommended daily value for adults ranging from 600-800 IU depending on age, adding these eight best high vitamin D foods into your diet can help ensure you get enough of this important vitamin each day. So, enjoy the myriad health benefits and embrace the delicious flavors of these high vitamin D foods!

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *