Food and Nutrition

Vitamin D Foods: The Best Natural Sources to Add to Your Diet

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While you probably know that the body produces vitamin D when exposed to sunlight, there are also other ways to get the crucial nutrient.

However, there are only a handful of foods that contain the nutrient naturally.

Most of the vitamin D that we do get from the foods we eat comes from fortified foods , according to the Office of Dietary Supplements, like orange juice, milk and cereal.

 

Salmon

 

There are a number of seafood options with a hearty dose of vitamin D. Salmon is high on the list; three ounces of canned sockeye clocks in at nearly 650 IUs, more than you need in one day. And three ounces of fresh sockeye has almost 450 IUs.

 

Canned Tuna

 

Three ounces of light tuna canned in water packs 154 IUs, nearly a third of your daily recommended intake. Tuna packed in oil contains even more vitamin D, but be aware that oil means more fat.

 

Sardines

 

Another canned option is sardines. Two of the little fish pack 46 IUs, about 13 percent of your daily recommended value.

Egg Yolks

One large egg yolk contains 37 IUs of vitamin D. Eggs are also a great source of protein, and while, yes, they do contain dietary cholesterol, they haven't been linked with an increased risk of heart problems -- so go ahead and make 'em sunny side up.

 

Cheese

A slice of Swiss contains about 6 IUs and is less processed (and contains less sodium) than a cheese like American, Fitness magazine reported. A cup of ricotta cheese has 25 IUs, but we'd suggest a smaller amount, since it's also high in fat.

 

Beef Liver

Three ounces of liver contains 42 IUs of vitamin D, and while it might not be the first thing you reach for, liver also happens to be a good source of iron.

 

Mushrooms

Certain fungi, when exposed to more sunlight, or to indoor ultraviolet light, can contain beneficial levels of vitamin D. Since most mushrooms are grown in the dark, check for sun-grown brands at a store near you.