If you’re vitamin D deficient and looking for natural ways to get the nutrients you need, you’ve come to the right place. While summer seems like a great time to get your vitamin D fix from all the fun in the sun, some people still need a little extra help.
Vitamin D has a number of benefits, from supporting muscle and neurological function to helping with calcium absorption into bones and, of course, serving as a great defender against attacks on your immune system. If you’re not getting enough vitamin D, these 11 food sources are all viable sources to get what you need, no matter the season.
The best foods high in vitamin D
Salmon
The amount of vitamin D can vary depending on the fish used. For example, one study found farmed salmon had 25% of the vitamin D content found in wild-caught salmon. As such, if you get your vitamin D from fish sources, try to choose wild-caught fish over farmed fish. The USDA says that sockeye salmon averages 670 IU of vitamin D per 3.5-ounce serving.
Swordfish
Another fatty fish that is an excellent source of vitamin D is swordfish. The USDA lists a 100-gram serving as providing 666 IU of vitamin D. That’s more than the 600 IU daily recommendation for people ages 1 to 70, so cooking up some swordfish for dinner can help you easily meet your vitamin D needs.
Tuna
This lunchtime staple can also pack a vitamin D punch. While not as high in vitamin D as salmon or swordfish, fresh yellowfin tuna still has 82 IU of vitamin D per 100-gram serving, according to the USDA. It can be a food to include as part of an overall diet rich in vitamin D. However, bluefin tuna has 227 IU of vitamin D per 100-gram serving, so check the type of tuna you’re eating.
Egg yolks
As listed by the USDA, one whole egg yolk packs a whopping 218 IU of vitamin D. Simply making a frittata or some scrambled eggs in the morning with two eggs could give you a 436-IU boost of vitamin D. It’s a good way to start any morning.
Orange juice
Although oranges are more well-known for their vitamin C, orange juice is often fortified with added vitamin D to help improve our health. Check the label of your orange juice to see if it is fortified with vitamin D. One study found that both vitamin D2 and D3 are just as bioavailable in orange juice as taking vitamin D capsules, meaning the body can still absorb the vitamins well.
Fortified milk
Milk is another beverage that is often fortified with vitamin D to help us get this valuable nutrient. Like orange juice, milk is not a natural source of vitamin D, but the FDA allows manufacturers to voluntarily add up to 84 IU of vitamin D3 per 100 grams of milk and 84 IU per 100 grams of D2 to plant-based milk alternatives.
Fortified cereal
Another good way to get vitamin D is to choose cereals that are fortified with it. There are a wide variety of cereals, all of which add vitamin D. You just need to check the label when you buy them. The Mayo Clinic lists fortified cereals as a good source of vitamin D. You might look for healthier cereal brands, such as whole grain options, which are more likely to be fortified with higher levels of vitamin D and are better for you overall. Try to avoid highly sugary cereals with fewer nutrients.
Beef liver
Liver is a love-it-or-hate-it food, but if you like beef liver, it’s another good way to get vitamin D. You can cook it, popular in onions, or liver sausage can be a good source of vitamin D. Vitamin D in one slice.
Sardines
This is another food that people either really love or really hate. However, if you’re a sardine fan, sardines are also higher in vitamin D. The USDA says that 100 grams of canned sardines have 193 IU of vitamin D.
Herring
Herring is another type of fatty fish that is popular to eat out of the jar and on crackers, or you can cook it for dinner. Herring boasts 214 IU of vitamin D per 100-gram serving, according to the USDA. In fact, herring is a popular food to eat around the holidays in the Midwest. It is a convenient and popular holiday food during the colder, darker months, and it boasts quite high levels of vitamin D.
Wild mushrooms
If you’re looking for vitamin D that doesn’t come from an animal source, mushrooms are perfect. Just like us, mushrooms produce vitamin D when exposed to UV light from the sun. Mushrooms are packed with vitamin D2 (animal sources contain vitamin D3), and one cup of wild mushrooms can equal about 136 IU of vitamin D.
