We are sure you’ve noticed a whole slew of foods that are fortified with Vitamin D in the grocery store. Things like orange juice and milk come to mind. Setting synthetic and vitamin D supplement sources aside for now, here are some great foods oozing with natural Vitamin D.

list of best vitamin D foods



Top 8 List of Best Foods that are High in Vitamin D

vitamin D logo

1. Button and Shiitake Mushrooms

It may surprise you that dried mushrooms have excellent levels of Vitamin D. It is perhaps in part because mushrooms thrive from sunlight. And it is critical the dried mushrooms you choose have been dried with natural sunlight and not artificial; simply because artificial sunlight will diminish their Vitamin D content.

Button and Shiitake Mushrooms

2. Sockeye Salmon

Did you know that just one 3.5 ounce serving of salmon will give you nearly all the Vitamin D you need for the day? Make note this salmon needs to be wild because the zooplankton these fish eat helps to boost the Vitamin D levels.

Sockeye Salmon

3. Mackerel Fish

The oils and Vitamin D from this type of fish is fantastic for your health. And suffice to say, just one serving of mackerel will give you up to 90% of the recommended daily intake you require of Vitamin D.

Mackerel Fish

4. Tuna

Natural wild tuna is the best. And with just one 3 ounce serving you can get about 50% of your Vitamin D for the day. Not too shabby we must say! And the bonus here is the oily fats will help with memory and your cognitive capacity.


5. Eggs

Interestingly eggs are also a good source of Vitamin D. Eating one egg will give you about 10% of your daily Vitamin D needs. You do the math as to how many eggs you need to make the grade!  Again it’s best to eat eggs from free-range chickens as much as you can.


6. Sardines

With sardines, most love or hate them. If you love them, you are in luck with the Vitamin D stuff, because a can contains about 70% of your daily requirement. Wow!



7. Catfish

These critters are likely a great choice because they enjoy feasting on plankton. This helps make them another prime source of Vitamin D.


8. Cod Liver Oil

Yuck! Sorry. We had to say that remember our grandmother telling us horror stories about having to take spoonfuls of cod liver oil growing up! And if you can stomach it, cod liver oil is incredibly rich in Vitamin D. It also contains numerous important fatty acids. And if you can keep it down, it will help sharpen your thinking, improve your nervous system, and contribute to strong and resilient bones. One tablespoon is enough to do it for you, my friend!

Cod Liver Oil

As mentioned before there are some fortified foods readily available to you. But before we get into the examples, we are going to look at what exactly fortified foods are.

Turning back the clocks almost a century, salt was the first food fortified. This was manufactured in 1924, where salt was fortified with iodine to prevent goiter. Of course, since then many foods have been fortified with various vitamins and minerals, in order to lower the risks for serious health conditions. The reason for Vitamin D fortification is because of a need for more Vitamin D intake for most of the population.

Some of the common foods fortified with Vitamin D are:

  • Milk
  • Orange Juice
  • Yoghurt
  • Infant Formula
  • Margarine
  • Butter
  • Breakfast Cereals
  • Cheese
  • Soy Beverage

It’s important not to assume these foods will give you all the Vitamin D you require. The better is the mindset these foods will top up what you need.

Our Thoughts…

There is a multitude of food choices that are going to help you get the Vitamin D you need each day All of them are yummy too, except maybe cod liver oil, but you don’t have to have that! Alternatively, you can try some of these best vitamin D supplements

The idea here is to experiment with different food choices so that you are always varying the quality and quantity in which you get this requirement. That will help ensure you get what you need because your body is always changing and it really can be tough to keep up with them sometimes. Your body absorbs some foods better than others and this makes diversity advantageous. Variety is the key in everything, including your vitamins! That said we are now going to look into measurements.