The Best Vitamin D-Rich Foods

1. Fatty Fish

Fatty fish such as salmon, mackerel, trout, tuna, and sardines are among the best sources of vitamin D. Aim for wild-caught fish when possible, as they tend to have higher vitamin D levels.

2. Cod Liver Oil

Cod liver oil is extracted from the liver of codfish and is one of the most concentrated sources of vitamin D. A single tablespoon can provide well over the daily recommended intake.

3. Egg Yolks

Egg yolks contain small amounts of vitamin D, particularly when the chickens have been raised on pasture or fed vitamin D-enriched feed.

4. Fortified Foods

Many foods, including milk, orange juice, cereal, and yogurt, are fortified with vitamin D. Check the labels to ensure they are fortified with vitamin D2 or D3, the most effective forms.

5. Mushrooms

Some varieties of mushrooms, such as shiitake and maitake mushrooms, contain vitamin D, particularly when exposed to sunlight during growth or artificially treated with UV light.

6. Fortified Plant-Based Milk Alternatives

Plant-based milk alternatives like soy milk, almond milk, and oat milk are often fortified with vitamin D to provide a nutrient boost similar to dairy milk.

7. Fortified Tofu

Tofu is a versatile plant-based protein that can be fortified with vitamin D. Check the label to ensure it has been fortified with vitamin D.

8. Fortified Breakfast Cereals

Some breakfast cereals are fortified with vitamin D to provide an easy and convenient way to increase your intake. Look for whole grain cereals with minimal added sugars.

9. Pork

Pork, particularly pork liver, contains small amounts of vitamin D. However, it's important to choose lean cuts and consume pork in moderation due to its higher saturated fat content.

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