Here are the top 10 foods that are rich in vitamin D:
1. Fatty Fish
- Examples: Salmon, mackerel, sardines, and trout.
- Vitamin D content: A 3.5-ounce (100-gram) serving of salmon can provide up to 526 IU of vitamin D.
2. Cod Liver Oil
- One of the richest sources of vitamin D.
- Vitamin D content: About 1,360 IU per tablespoon (15 mL).
3. Egg Yolks
- The yolk of the egg contains most of the vitamin D.
- Vitamin D content: About 37 IU per yolk (depending on the chicken’s diet).
4. Fortified Milk
- Cow’s milk, soy milk, and almond milk are often fortified with vitamin D.
- Vitamin D content: Around 115–130 IU per cup (237 mL).
5. Fortified Orange Juice
- Some brands of orange juice are fortified with vitamin D.
- Vitamin D content: Around 100 IU per cup (237 mL).
6. Cheese
- Certain cheeses like Swiss and cheddar contain small amounts of vitamin D.
- Vitamin D content: Approximately 6 IU per ounce (28 grams).
7. Fortified Cereals
- Many breakfast cereals are fortified with vitamin D.
- Vitamin D content: About 40–100 IU per serving, depending on the brand.
8. Mushrooms
- Certain mushrooms, especially those exposed to UV light, can provide vitamin D.
- Vitamin D content: Up to 450 IU per 3.5 ounces (100 grams) of UV-exposed mushrooms.
9. Tuna (Canned)
- A convenient and affordable source of vitamin D.
- Vitamin D content: About 268 IU per 3.5-ounce (100-gram) serving.
10. Beef Liver
- A nutrient-dense organ meat rich in vitamin D.
- Vitamin D content: Around 50 IU per 3.5-ounce (100-gram) serving.
These foods can help you meet your daily vitamin D needs, especially when sunlight exposure is limited.