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9 Healthy Foods That Are High in Vitamin D, According to DietitiansTry these vitamin D-rich foods for an immunity boost.
By
Seraphina Seow
Seraphina Seow
Seraphina is a health writer with a background as a registered dietitian.
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Published on January 28, 2025
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Around 90% of the vitamin D we have in our bodies comes from sun exposure, says Sarah Rueven, RDN. Vitamin D is synthesized in our skin when it is exposed to the sun. This nutrient helps to “regulate how your body stores minerals and makes sure that your bones are remineralizing.” Without vitamin D, our bodies are less efficient at using calcium from food to strengthen our bones. Vitamin D also assists in immune system functioning and may play a role in guarding against mood disorders like depression, Rueven adds. In the winter months, when days are shorter and we are more covered up, it can be tricker to get adequate sun exposure. As much as you can during the dark days of winter, our experts advise exposing your skin to sunlight in the early morning and late afternoon, as well as incorporating vitamin D-rich foods in your diet.
• Sarah Rueven, RDN, is a registered dietitian based in New York City
• Yvette Hill, RDN, is a registered dietitian based in Boulder, Colorado
What’s the Daily Value (DV) for Vitamin D?For teenagers and adults 14 to 70 years old, the recommended daily value of vitamin D is 15 micrograms (mcg). It increases to 20 mcg for adults who are 71 years of age and older1.Eating Foods High in Vitamin DNot many foods naturally contain vitamin D, although many foods and drinks are fortified with it. When eating foods with vitamin D, an easy way to boost our absorption of it is by pairing the food with some sort of healthy fat or oil, Rueven suggests. Ahead, find nine foods that will boost your vitamin D intake.
01of 09Fatty FishOilier fish like salmon, trout, and sardines are high in vitamin D, Rueven says. A 3-ounce fillet of salmon has around 14 mcg of vitamin D, providing 93% of the DV. A 3-ounce portion of trout provides 16 mcg, over 100% of the DV. Because they are naturally higher in oil, this helps your body absorb vitamin D.
02of 09Tilapia, Tuna, or HalibutAlthough tilapia, tuna, and halibut do not contain as much vitamin D as oilier fish, they still provide a substantial amount. A 3-ounce piece of tilapia provides about 3.2 mcg of vitamin D, or 21% of the DV. A 3-ounce can of tuna has 5.7 mcg or 38% of the DV. A 4-ounce piece of halibut has around 4.9 mcg of vitamin D (32% of the DV).
03of 09Fortified MilkAs long as it’s printed onto the bottle or carton, a slew of milks—including plant-based ones—have vitamin D added into them, says Yvette Hill, RDN. A glass of low-fat, fortified cow’s milk contains 5.9 mcg of vitamin D (39% of the DV), and a glass of fortified soy milk has 5.8 mcg (38% of the DV).
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04of 09Fortified Orange JuiceMany orange juices in the United States are fortified with vitamin D, Hill says. A glass of fortified orange juice gives you 2.5 mcg of vitamin D (16% of the DV). If you’re already drinking OJ regularly, swapping it for a fortified version is a good way to get in some extra vitamin D for the day.
05of 09Mushrooms“Mushrooms on their own don't always contain high levels of vitamin D, but if you put them in sunlight for 15 minutes after you've already cut them up, it actually increases the mushrooms' absorption of vitamin D,” Rueven says. A cup of sliced, raw white button mushrooms (that have been in the sun for 15 to 20 minutes) contain around 18 mcg or a whopping 120% of the DV of vitamin D!
06of 09PorkBesides being an incredibly flavorful protein, pork is another source of vitamin D, Hill says. A pork chop provides 14% of the DV, or 2.1 mcg of vitamin D. Grill or pan-fry your pork with aromatic herbs like thyme, sage, and rosemary, using olive oil to add that healthy fat component for a quick mid-week dinner. Check out these mouthwatering pork recipes for inspiration.
07of 09Fortified CerealFortified cereal is another convenient option to increase your vitamin D intake, Hill says. A ¾-cup serving of fortified cereal provides 2.5 mcg of vitamin D (16% of the DV). Choose cereals that are lower in sugar and higher in fiber as a breakfast or snack, pairing it with a fortified milk to really bump up that vitamin D.
08of 09Fortified YogurtNot only is it calcium-rich, but a 6-ounce serving of fortified yogurt also gives you 2.2 mcg of vitamin D (14% DV). Have it as a creamy afternoon snack to get you through the midday slump and satisfy a sweet tooth in a more nutritious way.
09of 09EggsA large egg contains some vitamin D, about 1.1 mcg or 7% of the DV. “When you're eating eggs, don't just go for the whites, make sure you're getting the yolks,” Rueven advises, because the vitamin D is in the yolk. https://www.realsimple.com/foods-high-in-vitamin-d-8781864
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