Best Vitamin D Foods

Vitamin D is a fat-soluble vitamin that is produced within the body when the skin is exposed to sun. Vitamin D is also one of the most essential components of bone health as vitamin D promotes calcium absorption. However, over 1 billion people all over the world are deficient in vitamin D. Factors such as wearing sunscreen, milk allergies, and limited sun exposure prevent adequate nutrition of vitamin D. 


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1. Wild Salmon

Fatty fish like salmon, tuna, herring, and sardines are all excellent sources of vitamin D. Wild salmon contains about 988 IE of vitamin D or 165% of your recommended daily intake per 100 gram serving.

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2. Cod Liver Oil

Cod liver oil is a supplement that contains not only vitamin D, but also vitamin A and omega-3 fatty acids. One teaspoon of cod liver oil contains 75% of your daily vitamin D value. Oysters, shrimp, and canned tuna are also high in vitamin D content.


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3. Egg Yolks

Egg yolks contain multiple vitamins and minerals while egg whites contain protein. One egg yolk typically contains 18-39 IU of vitamin D, while organic pasture-raised chicken’s produce eggs with higher vitamin D content.

4. Beef Liver

Organ meats are an excellent source of vitamin A, D, K2, B, minerals, and other nutrients.


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5. Mushrooms

Mushrooms are the only plant source of vitamin D. Wild mushrooms contain 130-450 IU of vitamin D per 3.5 ounces.


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6. Fortified Foods

Fortified foods are possible options for vegans and vegetarians who don’t consume meat or fish. Vitamin D can be found in fortified plant-based milks, orange juice, and cereals.


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7. Sunlight

Although not a food, sunlight is one of the best ways to get your daily vitamin D intake. When exposed to the sun, your body produces vitamin D endogenously and stores vitamin D in your body fat.



Vitamin D deficiency is on the rise as more and more people spend time indoors and eat poor diets. Improve your vitamin D intake by incorporating these foods into your everyday meals. Talk to your doctor about taking any vitamin D supplements to prevent or fight any vitamin D deficiency symptoms.

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by Insider Envy Staff

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