Top 10 Healthy Foods That are High in Vitamin D

Vitamin D is an essential vitamin required by the body for many good reasons. Learn which top 10 foods to eat to get more Vitamin D for your healthy body.

Admin Admin Apr 26, 2021 1235 0

Top 10 Healthy Foods That are High in Vitamin D
Top 10 most Vitamin Rich Food

Are you getting enough vitamin D in your diet? This nutrient is important for growing healthy cells, keeping your immune system humming to ward off illness, and aiding in calcium absorption so your bones stay strong. It also helps in preventing the bone disease rickets in children, and with calcium, the so-called Sunshine Vitamin can help guard against osteoporosis in older adults.

A deficiency of Vitamin D can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth, and osteomalacia.

Excess vitamin D can cause the body to absorb too much calcium, leading to an increased risk of heart disease and kidney stones.

Vitamin D is the only nutrient your body produces when exposed to sunlight.

Most experts recommend a daily intake of 600 International Units (IUs) for anyone between the ages of 1 and 70. Infants should be around 400 IUs and people older than 70 should be getting about 800 IUs.

You won't find many foods that are high in vitamin D, but there are some. We'll show you a few that you can add to your diet when there's simply not enough sun outside.

High quantities of vitamin D are present in oily fish and certain types of mushrooms.

Below is a list of the top 10 foods highest in vitamin D

  1. Fish (Salmon)

Vitamin D
per 6oz Fillet

Vitamin D
per 100g

Vitamin D
per 200 Calories

28.4μg (142% DV)

  

 

16.7μg (84% DV)

21.4μg (107% DV)

 

More Fish High in Vitamin D

  • 91% DV in 3oz of canned salmon
  • 87% DV per cup of smoked whitefish
  • 71% DV per 3oz swordfish fillet
  • 67% DV in a 3oz rainbow trout fillet
  • 36% DV per cup of canned sardines
  • 31% DV in 6oz tilapia fillet
  • 25% DV per 3oz halibut fillet
  1. Crimini (Chestnut) Mushrooms (Exposed to UV Light)

Vitamin D
per Cup

Vitamin D
per 100g

Vitamin D
per 200 Calories

27.8μg (139% DV)

  

 

31.9μg (160% DV)

290μg (1450% DV)

 

More Mushrooms Exposed to Sunlight High in Vitamin D

  • 122% DV per cup of portabella mushrooms
  • 98% DV per cup of maitakes
  • 92% DV per cup of white button mushrooms
  • 17% DV per cup of morels
  • 14% DV per cup of chantarelles
  • 5% DV per cup of shiitakes
  1. Fortified Milk

Vitamin D
per 6oz Glass

Vitamin D
per 100g

Vitamin D
per 200 Calories

6.3μg (32% DV)

  

 

1.3μg (7% DV)

4.3μg (21% DV)

 

More Dairy High in Vitamin D

  • 29% DV per cup of low-fat milk
  • 17% DV per cup of dehydrated milk
  • 16% DV per cup of buttermilk
  • 4% DV per 1/4 cup of queso fresco
  1. Fortified Milk Substitutes (Soy Milk)

Vitamin D
per 6oz Glass

Vitamin D
per 100g

Vitamin D
per 200 Calories

5.8μg (29% DV)

  

 

1.2μg (6% DV)

7.3μg (36% DV)

 

Other Fortified Milk Substitutes High in Vitamin D

  • 26% DV per 16oz glass of almond milk
  • 24% DV per 16oz glass of rice milk
  • 24% DV per 16oz glass of coconut milk
  1. Fortified Tofu

Vitamin D
per Cup

Vitamin D
per 100g

Vitamin D
per 200 Calories

5.7μg (28% DV)

  

 

2.5μg (13% DV)

5.4μg (27% DV)

 
  1. Fortified Yogurt

Vitamin D
per Cup

Vitamin D
per 100g

Vitamin D
per 200 Calories

3.2μg (16% DV)

  

 

1.3μg (7% DV)

2.5μg (13% DV)

 
  1. Fortified Breakfast Cereal

Vitamin D
per  ¾ Cup

Vitamin D
per 100g

Vitamin D
per 200 Calories

2.5μg (12% DV)

  

 

8.3μg (42% DV)

5.2μg (26% DV)

 
  1. Fortified Orange Juice

Vitamin D
per  ¾ Cup

Vitamin D
per 100g

Vitamin D
per 200 Calories

2.5μg (12% DV)

  

 

1μg (5% DV)

4.3μg (21% DV)

 
  1. Pork Chops

Vitamin D
in 1 Pork Chop

Vitamin D
per 100g

Vitamin D
per 200 Calories

2.1μg (10% DV)

  

1μg (5% DV)

0.8μg (4% DV)

 
  1. Eggs

Vitamin D
in 1 Large Egg

Vitamin D
per 100g

Vitamin D
per 200 Calories

1.1μg (6% DV)

  

 

2.2μg (11% DV)

2.8μg (14% DV)

 

 

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