Our 10 Favorite Vitamin D Rich Foods



Do you ever think about how much vitamin D you’re getting on a daily basis? If not, you definitely should be! The so-called “sunlight vitamin” assumes a big role when it comes to a healthy immune system and strong bones.

Theoretically, a daily basking in the sun for between 15 and 30 minutes is enough to trigger vitamin D synthesis in your skin and cover up to 80% of your daily consumption. However, it’s not always a given that vitamin D synthesis through sunlight is available to us every day–hello, winter!–so it’s best to supplement your intake with vitamin D rich foods. But how do you know which foods contain the most vitamin D?

Here are 10 that you can add to your shopping list for a boost your body will thank you for:

1. Avocado

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Many fruits and vegetables contain a special type of vitamin D known as ergocalciferol, or vitamin D2. The highest value of vitamin D2 is found in the trendy, yet incredibly tasty avocado. So, long live avocado toast!

2. Salmon

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Animal products contain vitamin D3, scientifically known as cholecalciferol­–the most important physical form of vitamin D. Experts say that this form is essential for our bodies to maintain a stable metabolism. Fatty fish, such as salmon, are valuable sources of this important type of vitamin D.

3. Herring

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Another great, and fishy, choice is herring. It contains approximately the exact recommended daily value in just 100 grams of fish. So you can say goodbye to those cod-liver oil pills and hello to tender little herring!

4. Cheese

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There are even different types of cheese with comparatively high amounts of the sunlight vitamin. Surprisingly, processed cheeses score higher than Gouda and soft cheeses!

5. Mushrooms

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Button mushrooms, chanterelle mushrooms, and porcini mushrooms are all good sources of vitamin D2, however extended exposure to heat reduces their levels, so a quick sauté or simple steaming is your best bet to get the most vitamin D goodness.

6. Liver

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Like fatty fish, offal is a good source for vitamin D3. Liver (e.g. beef or chicken liver) contains a good dose of vitamin D3—so for those with the palate for it, liver should be on the menu more often.

7. Butter

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Dairy products like butter and cheese include a lesser amount of vitamin D compared to offal or fatty fish, but naturally make their way into more foods. 

8. Yogurt

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Another easy way to integrate vitamin D rich food is yogurt. Eat it for breakfast, make yogurt-based sauces, or stir it into rich soups and soups for a creamier take, this is super versatile ingredient.

9. Egg yolk

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What’s a Sunday brunch without eggs? One egg delivers about 2 micrograms of vitamin D–mostly coming from the yolk, so unfortunately those egg white omelettes won’t be of much help in this category!

10. Milk

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How much vitamin D milk has depends on its treatment and fat content. For example, a glass of whole milk contains more than glass of skim milk. 

Another tip: According to estimations of the National Institute of Health, an adequate supply of vitamin D is not warranted through ordinary nutrition. But with a balanced diet that involves vitamin D-containing foods, you can easily fill up your healthy vitamin D stock!