7 Healthy Foods That Are High in Vitamin D

Covering up, wearing sunscreen, and avoiding peak sun hours reduces skin cancer risk. Melanin-rich skin may produce less vitamin D.    

The DV for vitamin D is 800 IU (20 mcg). Food packages list vitamin D as a percentage of the DV on the nutrition information label. The food provides 2 of your daily vitamin D needs.  

1. Fatty fish



If fresh fish isn't your thing, pickled herring has 14% of the DV of vitamin D, 113 IU per 3.5-ounce (100-gram) meal. At 870 mg per dish, pickled herring is rich in sodium. It may not be ideal for salt reduction (9).  

2. Herring and sardine



Excellent vitamin D source. It contains 56% of the DV at 450 IU per teaspoon (4.9 mL). Vitamin D insufficiency has long been treated with it. It has been used to treat rickets, psoriasis, and tuberculosis (11).  

3. Cod liver oil



Because of its flavor and storage ease, canned tuna is popular. The cost is usually lower than fresh fish. A 3.5-ounce (100-gram) portion of canned light tuna contains 269 IU of vitamin D, 34% of the DV (15Trusted Source).  

4. Canned tuna



Sunlight, vitamin D in chicken feed, and UV light on liquid yolk boost egg vitamin D. Pasture-raised chickens that go outside in the sun produce 3–4 times more eggs with the same feed (19).  

5. Egg yolk



Due to UV exposure, some wild mushrooms are rich in vitamin D2. Wild mushrooms include morels. One cup of these mushrooms contains 136 IU of vitamin D, 17% of the DV.    

6. Mushroom



Vitamin D is scarce in nature, especially for vegetarians and fish-averse people.  Luckily, several foods are fortified with vitamin D. Calcium, phosphorus, and riboflavin are naturally found in cow's milk (25Trusted Source).      

7. Vitamin D-fortified food



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