Are you feeling fatigued because of constant tiredness, mood swings, and symptoms of lack of immunity?
You’re not the only one.
After a decade of research into nutrition, I have seen the devastating effects that vitamin D deficiency can have on our physical and mental health.
Picture vitamin D as your body’s control key – just as a key to the door worldly, this vitamin allows your body to benefit from a myriad of functions.
For anyone who is considering going vegetarian or has a main diet of eating outside and wants to try to increase their vitamin D levels through food, this comprehensive guide is your go-to resource.
Let’s discuss the leading foods rich in vitamin D in nature and create a food chart together.
Key Takeaways
How Vitamin D Helps You?
Do you ever notice that your happiness increases during the sunny days?
Well, that is not just a coincidence – it is partially due to the presence of vitamin D, which some might refer to as the “sunshine vitamin.”(1)
Believe me, it has been a turning point for me to learn about Vitamin D, and I am thrilled to present my findings to you.
Let us explore the reasons why this vitamin so far can not be replaced.
Try to see Vitamin D as the grand key that opens hundreds of purposes.
Even if you do not realize the importance of what you are going to learn, it is like these undercurrents of strength and wit are constantly working on you.
Here are some things that science says to us about Vitamin D and its contribution to different aspects of your body:
- Vitamin D collaborates with calcium to grow and sustain strong bones. Without it, your body is like a car without brakes because it is unable to absorb calcium properly. Theoretically, this injury can be illustrated with the example of a mason who tries to build a wall without cement.
- Your immune cells have their very own Vitamin D receptors. This is the hormone that makes it possible for the cells to work. On top of that, Vitamin D needs good absorption to offer that extra armor – that’s like deceiving viruses and bacteria hungrier by freezing their weapons.
- Vitamin D deficiency is the cause of winter months depression. Studies have shown that Vitamin D deficiency is linked to seasonal depression. When I started taking supplements during the winter, I got much better in terms of my energy and mood.
- Vitamin D assists in muscle strength maintenance and inflammation reduction after a workout. It is basically your muscle’s great ally in recovery and performance. You will appreciate this if you are a fitness man like me.
Insight: The National Institutes of Health has clear recommendations regarding daily Vitamin D needs based on age and life stage. Most adults between the ages of 19 and 70 require about 600 IU, but this amount can go higher, especially if you spend little time in the sun.(2)
After you turn 71, you will have to increase the dose to 800 IU, as our bodies start to lose the ability to create Vitamin D naturally.
Pregnant or breastfeeding women should aim at a level of 600 IU, which is necessary to support their child’s development.
Children can never do without 600 IU daily for the 1-18 age bracket, which is very important for their bone growth.
The ever-increasing shortage of Vitamin D outside that is provided by sunlight exposure is not a joke.
The main reasons are:
- Scarce Resources: Very few foods naturally contain Vitamin D. Unless you are eating fatty fish like salmon or mackerel several times a week, you are probably not getting enough through diet alone.
- Lifestyle Factors: Nowadays, we are more or less a house-bound species, and when we do step outdoors, we are more often than not covered in sunscreen (which blocks Vitamin D production) or wear clothes that keep us covered.
- Absorption Issues: Even if you obtain Vitamin D from food, certain diseases, such as celiac disease or inflammatory bowel disease, can lead to poor absorption. I have met numerous people on a healthy diet yet struggle with these things.
15 Best Foods Rich in Vitamin D
Would you like to increase the amount of Vitamin D in your body naturally?
I have spent years finding the most effective methods to keep my Vitamin D levels healthy.
Among them was, of course, experimenting with food and things.
I mean, they have nutrient supplements, but why if you can eat them in delicious meals?
That’s my ultimate list of foods that are high in Vitamin D, supplemented with my recipes to help you eat them regularly.
1. Wild-caught Salmon
Let me just say that I am having a love affair with wild salmon.
This fish is the top at packing vitamin D.
Wild salmon get their pink color from their natural diet of krill and eat more of it than farmed salmon.
One of the reasons why it is my favorite is that I can enjoy the really rich natural flavors, thanks to cedar plank grilling with a simple addition of lemon and herbs.
You’re also getting those amazing omega-3 fatty acids as a bonus. Keep in mind, though, that this has to be wild-caught because farmed salmon has significantly less Vitamin D.
2. Mackerel
If salmon is the king of the Vitamin D fish, mackerel is definitely the queen.
With 400-450 IU per 3.5-ounce serving, this scalable fish should be on your weeknight menu more often.
Honestly speaking, mackerel was an intimidating fish for me until I found out how easy it is to cook.
Its rich, slightly sweet flavor works beautifully in both simple and complex dishes.
I prefer pan-searing it with garlic and herbs for extra taste, which makes a crispy skin while the flesh is tender and moist.
The most attractive feature?
It is usually more affordable than salmon, so it is a win-win for your wallet and health.
3. Tuna
Tuna is a great fish with high protein and vitamin D levels; this versatile seafood can be fresh or canned.
Whether you are grabbing a can for a quick lunch or grilling a fresh steak, tuna is one of the most versatile Vitamin D sources out there.
I stock my pantry with tuna for busy days when cooking is not a choice.
Interesting Fact: Tuna is one of the few natural food sources that contain significant amounts of vitamin D3 (cholecalciferol). A 3-ounce serving of canned light tuna contains about 40 IU of vitamin D
However, fresh tuna is in another league.
I learned to search it rarely, as they do in expensive restaurants, and it makes all the difference.
It has a meaty texture that is perfect for those who don’t like fish much.
Be careful and not eat as much mercury by staying away from some species of tuna.
4. Sardines
Little fish can be powerful. Sardines are rich in vitamin D.
The bones in sardines, which are edible and soft, are a great source of calcium along with vitamin D.
Also, the ever-available sardines in cans are a budget-friendly way to add some vitamin D.
They are not only nutritious but also a quick fix that can be added to different dishes.
Some recipes for Mediterranean-style sardines with olive oil, lemon juice, and fresh herbs are quite simple.
5. Egg Yolks
Each yolk of the egg comprises 40-50 IU of Vitamin D, which results in eggs being a credible source of this vitamin.
The larger part of the Vitamin D content depends on the diet and sunlight exposure of the chicken, so pasture-raised eggs generally have the highest levels.
Egg yolks are not only a source of Vitamin D but also nutrition powerhouses, containing essential proteins, healthy fats, and other vital nutrients.
Egg yolks are very versatile and excellent in sweet and savory meals.
Classic breakfast items and many baked goods contain them as the main ingredient.
Tip: Eat your eggs lightly processed, like soft-boiled, poached, or lightly scrambled, for maximal nutrient gain.
6. Fortified Milk
A deal of fortified milk supplies 100-120 IU of vitamin D, which is why it has drawn many consumers’ interest.
The fortification of milk has been a means to prevent Vitamin D deficiency in some regions globally since the 1930s.
The daily intake of milk fortified with Vitamin D and calcium readily forms these minerals into readily absorbed forms that the body can use.
Fortification does not affect milk’s taste or quality, which is also the case during pasteurization and storage.
Apart from drinking it, fortified milk is a reliable way to boost your daily Vitamin D intake when cooking, and it can be used in baked goods.
7. Fortified Yogurt
Fortified yogurt provides a creamy and versatile way to boost daily Vitamin D intake.
The fortification process enhances yogurt’s impressive nutritional profile, including protein, calcium, and beneficial probiotics.
Although levels may vary between brands, Greek, traditional, and low-fat varieties can all be found with Vitamin D fortification.
Plain fortified yogurt serves as an excellent base for breakfast parfaits, smoothies, or savory dips.
The probiotics in yogurt may actually help with nutrient absorption, making it a particularly effective vehicle for Vitamin D.
When choosing fortified yogurt, check the label, as not all brands add Vitamin D, and some may contain high amounts of added sugars that could outweigh the nutritional benefits.
8. UV-exposed Mushrooms
These fascinating fungi are the right food choice if you want to eat healthy plant-based food and at the same time get enough vitamin D through food.
They achieve the highest level of vitamin D from UV light exposure-400-600 IU per 3.5-ounce serving.
The beauty of these mushrooms is that they are the first plant that can produce Vitamin D through the same process as the human body; that is, they are phototropic.
Interesting Fact: When mushrooms are exposed to UV light, they can produce significant amounts of vitamin D2 (ergocalciferol) through a process similar to how human skin produces vitamin D when exposed to sunlight.(3)
Certain types of growers use UV light while producing mushrooms to increase their vitamin D content.
Regular mushrooms can also be transformed at home by placing them in direct sunlight for 15-30 minutes before cooking.
The enriched mushrooms keep their vitamin D content even after cooking and can be used in any recipe where mushrooms are called for.
9. Maitake Mushrooms
Maitake mushrooms contain 200-300 IU of vitamin D per 3.5-ounce serving and thus are a great source of it.
Known as the “hen of the woods,” these mushrooms have a unique feathery look and an earthy taste.
They are common in Asian cuisine and can be found both dried and fresh in specialty and Asian markets.
Maitake mushrooms can be prepared through versatile methods like sautéing, grilling, or simply adding to soups.
Their natural flavor of umami makes it a good meat substitute for vegetarian dishes.
10. Portobello Mushrooms
Portobello mushrooms, which are found in supermarkets, are another option at farmer’s markets and are versatile options for mushroom lovers.
They are the big fleshy mushrooms with a steak-like texture and are well-known meat substitute ingredients.
They are terrific for grilling and pancreatic or stuffed with myriad fillings.
The firm texture keeps them in shape while roasting or grilling, and they can be sautéed easily.
They have a mild flavor, which allows them to absorb marinades well.
They’re so large that they can easily fill each other’s space when placed on top of each other.
11. Fortified Orange Juice
A cup of vitamin fortifying Orange juice gives 100 IU of Vitamin D, which can be a great option for those who do not consume dairy.
Packed with both Vitamin D and calcium, many commercially available brands are fortifying Orange juice, a simple alternative to milk.
The tangy taste and natural sweetness make it easier to drink orange juice whenever vitamin D becomes a part of your daily diet.
Adding Vitamin D does not change the juice’s quality or flavor; it is stable during the product’s entire shelf life.
12. Fortified Cereals
With an average of 40-100 IU of Vitamin D per serving, fortified cereals are one of the best options to fuel your breakfast with Vitamin D.
The fortification process is done so that the vitamins are not lost during storage and preparation.
Whether you consume cereal with fortified milk or plant-based alternatives, this will significantly increase your daily recommended Vitamin D intake.
Actionable Tip: Look for cereals that provide at least 25% of the Daily Value for key nutrients like iron, B vitamins, and vitamin D on the Nutrition Facts label while keeping added sugars under 6 grams per serving. Choose whole grain varieties marked as “fortified” or “enriched” over refined options, since these terms indicate added nutrients beyond what’s naturally present in the grain.
13. Plant-based Milk Treated with Fortification
In general, trips to such fortified soya, almond, and oat-available milk alternatives that are made with a high level of fortification usually are about 100-120 IU of Vitamin D for every cup.
This kind of drink is a great source for vegans, lactose-intolerant individuals, as well as people who want to avoid products from animals.
The level of fortification may vary from one brand to another, and therefore, it is a good idea to read the nutritional label to make sure of having sufficient Vitamin D.
Most plant milks that are fortified with Vitamin D do so along with calcium and other nutrients which mimic the nutritional value of dairy milk as close as possible.
Smoothies, coffee, baking, or just drinking them as is are just a few ways you can enjoy these diverse drinks.
14. Soymilk Fortified with Vitamin D
Fortified tofu is a great source of 80-100 IU of Vitamin D infested per 3.5-ounce serving.
Tofu is one of the plant-based protein sources that undergo fortification during the production of calcium and Vitamin D.
In fact, fortified tofu has to be the same as tofu: marinated with garlic, transferred to the pan, and stir-fried for a little time with vegetables such as zucchini and broccoli.
Good to Know: The fortification process does not involve the vegetable’s multifunctional nature or its capacity to absorb the tastes of marinades or spices; that’s why the benefits of fortification can remain stable and consistent regardless of how the food is prepared, cooked, or seasoned.
The regular consumption of fortified tofu by vegetarians and vegans promotes adequate Vitamin D levels in their bodies.
Firm variations of tofu are perfect for grilling and stir-frying, while silken varieties are best for smoothies and desserts.
15. Instant Oatmeal with Fortification
Every single packet of fortified oatmeal contains a decent amount of Vitamin D (150-180 IU).
Thus, making the morning breakfast rich in this nutrient is easy.
Vitamin D is among the nutrients that processors add to oatmeal, in addition to B vitamins and iron.
It is stable in storage and in preparation, be it when you add hot water to the oatmeal or when it is served with milk.
Quick-cooking and instant varieties are also available with the same nutritional benefits.
Thus, they are practical options when you have a busy morning.
Combining it with fortified foods that are rich in Vitamin D, such as fortified milk or UV-exposed mushrooms, can further boost its nutrition.
Maximizing Absorption for More Vitamin D
Have you ever wondered why some people have low vitamin D levels even if they eat the right foods?
Here is a fact: it is not only what you eat that matters but how you eat it.
Getting enough vitamin D from your diet is like solving a puzzle because all the pieces are required to fit perfectly.
Let us plunge into the science that will help you consume the maximum amount of vitamin D with each bite you take.(4)
Food Combinations That Work
Consider Vitamin D as an introverted nutrient that needs a proper friend to flourish.
In addition, because it is one of the fat-soluble vitamins, it is very choosy when it comes to its eating companions.
When you consume healthy fats with foods that are high in Vitamin D, it’s best for absorption in your digestive tract.
For example, putting olive oil on top of your grilled sardines is not just for flavor – it’s a scientific way to increase absorption.
The real joy of mixing comes when the Vitamin D-rich foods are coupled with the right nutrients.
It is calcium and Vitamin K2, not just vitamin D, that should be put to work when the bones are strengthened and calcium is absorbed much better.
Here are some classic food combinations that naturally pair calcium and vitamin D sources:
- Grilled salmon with yogurt sauce pairs seafood’s vitamin D with dairy’s calcium.
- Tuna and feta salad combines fish-based vitamin D with cheese’s calcium.
- Miso soup with tofu and UV mushrooms blends plant calcium with natural vitamin D.
- Sardines on toast with pecorino creates a powerful vitamin D and calcium duo.
- Eggs and cheese sandwich delivers breakfast-friendly vitamin D and calcium.
You also have to think about timing.
Your body is more effective at absorbing Vitamin D when you have larger meals, especially if you have them earlier in the day.
Studies indicate that when you have your main vitamin D sources at breakfast or lunch compared to having them at dinner, it may lead to better absorption rates.
Further, distributing your Vitamin D intake throughout the day rather than keeping it in one single dose will help your absorption be more efficient.
The Big Picture Preparation and Cooking Methods
The way you take care of and prepare vitamin D-rich foods has the potential to affect their nutritional value.
Cooking methods involving high heat can degrade vitamin D, while gentler techniques preserve it.(5)
For fatty fish like salmon or mackerel, gentle poaching or moderate baking (around 350°F/175°C) are better choices for retaining Vitamin D as opposed to grilling or frying at high temperatures.
Storage is another important factor. If the food is properly stored, it will help keep vitamin D content high.
You can keep fish and mushrooms fresh in the refrigerator, but not for a long time because the fresher, the better.
For fortified items such as milk and yogurt, it is important to check expiration dates and store them according to package instructions.
UV mushrooms are also shelf-stable as long as they are kept in a paper bag, which allows them to breathe and thus preserves vitamin D content better than plastic bags.
Warning: Consuming Vitamin D-rich foods with low-fat or no-fat accompaniments significantly reduces absorption, while drinking excessive amounts of caffeine can interfere with vitamin D metabolism and calcium retention.(6)
Free-lopping the fish totally by over-trimming, over-cooking the eggs till the yolks are incredibly hard, or placing mushrooms in direct sunlight post-UV exposure can considerably drop Vitamin D content.
Another typical mistake is washing fortified cereals with milk and immediately draining them, which may wash away the added nutrients.
Rather, the cereal should be left in the milk for a while to preserve the vitamins better.
Action: Include Vitamin D in Your Daily Routine
Feeling in control of your vitamin D levels does not have to be a scary task.
The trick is to take small steps at the start and, over time, build lasting, healthy habits.
A step-by-step guide to making these changes permanent without straining your finances or flipping your life upside down.
Whether you are new to nutrition-fueled planning or looking to optimize your space, these strategies will aid you in creating a holistic approach to increasing Vitamin D levels.
Time Table of Stepwise Implementation
Success comes from the changes that are small and can be sustained in the long run.
Let improving your Vitamin D intake be a long-distance run rather than a dash.
Start with the addition of one new food rich in vitamin D each week, allowing yourself to explore different preparations and find what pleases your palate the best and fits into your schedule.
Common problems and their answers include:
- Taste Preferences: Some people dislike fish or fortified foods.
Solution: Choose milder products such as tuna or cereal first, and gradually try the stronger flavors. - Time Constraints: Fresh fish cooking can be seen as time-consuming.
Solution: Weekend batch cooking or having things like canned sardines at hand is helpful. - Family Resistance: Including everyone in the new food relay can be a tough job.
Solution: Cook the dishes full of vitamin D that the family is already used to by adding UV-exposed mushrooms to the pasta sauce.
A simple framework that works with your schedule is what you need for meal planning.
Sundays could be dedicated to planning the three vitamin D-based meals you want to cook in the week ahead.
Oh, this could be a sweet salmon meal, a mushroom-based lunch, and a fortified breakfast option.
A running meal list of successful and rotating meals ensures that everyone gets their creativity out there.
Kitchen practices, or what we can call them, would ensure you maintain proper nutritional value.
Have a mastery of basic things like good timing on fish cooking to avoid overcooking, how to prep UV-exposed mushrooms and the right way to store foods.
Food thermometers are great investments as they help you ensure fish is cooked properly.
You can also keep a note of how your body feels when you increase your vitamin D intake – many people reported having more energy/resilience and mood-boosting.
This data may help you out with your healthcare discussions or just encourage you to keep going.
Wallet-Friendly Options
Optimizing your vitamin D intake needs not to be a burden on your wallet.
The right shopping plans and efficient procurement can be used to get you the best nutrition at the lowest cost.
Seasonal buying tips:
- Get together and buy fish in bulk when it’s available at a discount, then freeze them in single portions.
- Watch out for the manager’s special deals on fresh fish pitches that you will find at the end of the day.
- Frozen fish is frequently the cheaper and equal option
- Ethnic markets can be a venue for finding some fish varieties at affordable prices
- Discount grocers are the spot for fortified products like cereals and milk
For bulk purchasing, concentrate on the most shelf-stable items. Get canned fish when it’s on sale – tuna, sardines, and dock can stay in your pantry for quite a bit of time.
Consider a bulk fish purchase between friends or family for the best quality without waste.
Stock up on the agricultural products fortifying products on sale – but don’t t forget to check the expiration labels.
Remember that frozen vegetables and mushrooms can be just as nutritious as fresh ones and are often more economical.
Many stores find a great deal of sales on frozen foods when you buy them in bulk, making it easier for you to maintain a steady supply of Vitamin D-rich ingredients without blowing your budget.
FAQ Section
What are the ways to increase vitamin D naturally?
Sunlight exposure is not the only way to get vitamin D naturally. You should eat fatty fish like salmon and mackerel two to three days a week, add egg yolks to your diet, and choose vitamin D-fortified dairy or plant-based milk. Eating these items along with healthy fats and doing outdoor activities at midday maximizes your ability to produce this vitamin D from the sun.
Is any fruit high in vitamin D?
Almost all fruits are not a good source of vitamin D. However, some fruit juices are fortified with vitamin D. Instead, look for other sources such as fish, eggs, and fortified products to ensure reliable vitamin D intake.
Which beverages are high in vitamin D?
Fortified cow’s milk, plant-based milk alternatives (especially soy or oat), and certain orange juices are great sources of vitamin D through beverages. Some protein shakes and nutritional drinks are also fortified with vitamin D.
Are bananas rich in vitamin D?
Bananas are not rich in vitamin D. However, the potassium and B vitamins in them make them very nutritious, but you will have to look for other sources such as oily fish, egg yolks, or fortified products to find vitamin D.
What symptoms indicate a deficiency in vitamin D?
Deficiency of vitamin D, the main symptoms can be tiredness, frequent infections, pain in bones and muscles, mood shifts, and slow healing of wounds. However, some may not have any noticeable signs, hence the importance of regular blood testing for monitoring their levels.
Conclusion
Getting a grasp on vitamin D-rich foods and including them in your diet is not as hard as it may seem.
The range of options available for vitamin D nutrition is wide, and they include things from omega-3-rich fatty fish to fortified dairy products and UV-exposed mushrooms.
Despite the fact that many foods alone may be insufficient during the winter months for people with no sun exposure, they provide an essential base for the level of vitamin D.
Consider individual needs, which vary based on seasonal geography, lifestyle, and health factors, and then incorporate these nutrient-dense foods into your meals.
Keep a journal of how you feel, and consult a healthcare provider for tailored recommendations.
Your achievement of optimal vitamin D can be viewed as a long journey in which every meal should be of the same importance.
