7 Healthy Foods That Are High in Vitamin D

Vitamin D is unique, because it can be obtained from food and especially from sun exposure. However, up to 50% of the world’s population may not get enough sunlight, and 40% of people in the US may get enough. They have vitamin D deficiency.

This is partly because people spend more time indoors, use sunscreen when exposed to the sun and eat a western diet low in sources of this vitamin.

The Recommended Daily Intake (IDR) is 400 IU (International Unit) of foods rich in vitamin D per day, but many health organizations recommend obtaining 600 IU. If you do not get enough sunlight, your vitamin D intake should be close to 1,000 IU per day. To make this possible, below is the list of 7 healthy SupplementsBit that are rich in vitamin D:


The fish that gives more vitamin D about 320 mg per 100g. However, it is generally not specified if the salmon is wild or farmed. Although this seems to be of little importance, there may be some difference. Some studies have found even higher levels of IU of vitamin D in wild salmon, reaching up to 1,300 IU per serving. On the other hand, the salmon grown on average only contained 25% of that amount.

However, that means that one serving of farmed salmon contains about 250 IU of vitamin D, which is 63% of the IDR. It gives as about 320 mg per 100g in its canned version.

Go ahead and make a multitude of different protein dishes full of vitamin D such as this salad of salmon and prawns, new salmon burgers or some rolls of smoked salmon with gulas.

Herring and sardines

The herring is a popular fish tasted all over the planet. It can be served raw, canned, smoked or in vinegar. It is also one of the best sources of vitamin D that exist. Fresh Atlantic herring provides 1,628 IU for each 3.5-ounce serving (100 grams), which is four times the IDR.

If fresh fish does not appeal to you, pickled herring is also a great source of vitamin D, providing 680 IU for each 3.5-oz. (100-gram) serving. This is 170% of the IDR.

However, pickled herring also contains a high amount of sodium, which some people should perhaps be careful about. A sardine also contains vitamin D and is similar to herring which contains about 272 IU and it is 68% of IDR. It is necessary to mention that other types of fatty fish are also good sources of vitamin D.

Dairy products:

Cheeses, yoghurts and milk, especially soy or enriched varieties, are among our top vitamin D-rich foods, reaching up to 50mg / 100g. Take advantage and add calcium to your dishes.

Try to take it beyond dessert and use it for sauces like this recipe for lamb lean or in chicken drumsticks with yogurt.


We suggest the consumption of this type of food that always generates a good supply of vitamin D. In particular, a 100g serving of chanterelle mushrooms (Cantharellus cibarius) provide more of half of CDR.

Mushrooms produce vitamin D2, while animals produce vitamin D3. The mushrooms of some brands can contain between 130 and 450 IU of vitamin D2 per 3.5 ounces (100 grams).

Cod liver oil:

Cod liver oil is a popular supplement. If you do not like fish, you can choose to take cod liver oil, as it is a good way to obtain certain nutrients that are difficult to obtain from other sources. Cod liver oil is an excellent source of vitamin D. It has been used for many years to prevent and treat vitamin and amino acid deficiency in children.

Cod liver oil is also a fantastic source of vitamin A, with 90% of the IDR in a single teaspoon (4.9 ml). However, vitamin A can be toxic in large quantities.

Therefore, it is best to be cautious with cod liver oil and not take more than what is needed. With high contribution not only of vitamin D, with 1667mg / 100g , but also of Omega 3 and vitamin A. A simple spoonful of this oil covers the daily needs of vitamin D that we need.


Star food that cannot be missing in any balanced diet. We have spoken in other occasions of the benefits of the egg and this time we do it to include it in our top of foods rich in vitamin D with a contribution of 9mg / 100g.

The protein in an egg is found in the egg white including fat, vitamins and minerals are mainly found in the egg yolk.


Oysters are a type of clam that inhabits salt water. They are delicious, low in calories and full of nutrients.

A 3.5-ounce serving (100 grams) of wild oysters has only 68 calories, but contains 320 IU of vitamin D, which is 80% of the IDR.

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