Nutritious Foods That Are High in Vitamin D

Vitamin D, often referred to as the “sunshine vitamin,” is essential for our overall health and well-being. It helps keep our bones strong and improve our brain function and mental health. A deficiency of vitamin D can lead to a serious condition called osteoporosis, causing weak and soft bones.

While sunlight exposure on bare skin remains a primary source of vitamin D, it can be tricky to get enough of it in the winter. Luckily, there are foods rich in this nutrient which you can incorporate in your diet to stave off needing supplements.

Here are some of the top sources of vitamin D.

Fish and Fish Oil

Fish oils have omega-3 fatty acids that help manage cholesterol and lower the risk of heart disease. But the steal here is that you can get 75 percent of recommended daily vitamin D intake from just a scoop of fish oil! Fish like swordfish, sockeye salmon, farmed salmon, tilapia, sea bass, halibut, and canned sardines are excellent sources of vitamin D.

Fortified Milk

Pasteurized cow’s milk (and many other milks) are fortified with vitamin D during production. Not all plant-based milks are fortified, so check the label on the milk for its vitamin and mineral content. You can get 20 percent of your daily value of vitamin D from one cup of fortified milk.

Greek Yogurt

Greek yogurt is a great source of vitamin D. You can get roughly 9% of your daily value per container. But if you can’t find Greek yogurt in your local store, opt for yogurts that are vitamin D-fortified.


Eggs are widely known for providing protein and boosting cognitive function. But research has shown that egg yolks are also a great source of vitamin D. In just one egg, you can get 8% of your daily value.


Mushrooms that are exposed to UV light (sunlight or UV lamps) develop ludicrous amounts of vitamin D, which remains stable during cooking. A cup of these mushrooms can contain more than the daily recommended dose of vitamin D.

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