April 13, 2024
Discover which foods are high in vitamin D, why this nutrient is important for your health, and how to incorporate it into your daily meals.


Vitamin D is a fat-soluble nutrient that is essential for overall health. It helps the body absorb calcium, promotes bone growth, and supports a healthy immune system. There are two main sources of vitamin D: exposure to sunlight and food. While the body can produce vitamin D from sunlight, it is important to get enough vitamin D from your diet to ensure you are meeting your daily needs. In this article, we will explore the top foods high in vitamin D, recipes that use these foods, and tips to help you get enough vitamin D during the winter months and on a plant-based diet.

6 Foods High in Vitamin D You Should Be Eating Now

Adding these foods to your diet can help you get more vitamin D:

  1. Salmon: This oily fish is one of the best sources of vitamin D, with a 3-ounce serving containing 447 IU of vitamin D. Try grilling, baking, or broiling and serving with a side of roasted vegetables.
  2. Egg yolks: While egg whites are a great source of protein, it is the yolks that contain vitamin D. One large egg yolk contains about 41 IU of vitamin D. Try adding egg yolks to your morning smoothies or making a quiche with seasonal vegetables.
  3. Mushrooms: Some mushrooms, such as shiitake, oyster, and portobello, contain vitamin D. A 1/2 cup of sliced mushrooms can provide up to 400 IU of vitamin D. Use mushrooms in soups, omelets, or substitute for meat in tacos.
  4. Tuna: Another oily fish high in vitamin D, with a 3-ounce serving providing 154 IU of vitamin D. Try making tuna salad with Greek yogurt instead of mayonnaise or adding canned tuna to a pasta dish.
  5. Fortified Milk: Many milk products, such as cow’s milk, soy milk, and almond milk, may be fortified with vitamin D. Check the label to see if it contains vitamin D and how much. One cup of fortified milk can provide up to 124 IU of vitamin D. Drink milk on its own or use in smoothies, puddings, and soups.
  6. Cod Liver Oil: This supplement is derived from the liver of cod fish and is a potent source of vitamin D, with one teaspoon containing 450 IU of vitamin D. Mix with a smoothie or take it as a supplement.

Recipes: 10 Delicious Dishes High in Vitamin D

Here are some recipes that are not only high in vitamin D but also delicious and easy to make:

  1. Baked Salmon with Lemon and Garlic: Marinate salmon in garlic, lemon juice, olive oil, and herbs before baking for a flavorful and healthy meal.
  2. Mushroom and Spinach Omelet: Sauté sliced mushrooms and spinach in olive oil and add to a beaten egg mixture before cooking in a skillet.
  3. Egg Salad with Avocado: Mix chopped boiled eggs, mashed avocado, Greek yogurt, and green onions for a tasty and high-protein sandwich filling.
  4. Tuna Pasta Salad: Cook your favorite pasta and mix with canned tuna, diced celery, Greek yogurt, and lemon juice.
  5. Grilled Portobello Mushrooms: Marinate sliced portobello mushrooms in balsamic vinegar, garlic, and herbs before grilling until tender and juicy.
  6. Overnight Oats with Fortified Almond Milk: Soak rolled oats in fortified almond milk overnight with chia seeds, honey, and cinnamon for a tasty and satisfying breakfast.
  7. Cod Liver Oil Smoothie: Blend frozen berries, Greek yogurt, and a teaspoon of cod liver oil for a nutritious and refreshing smoothie.
  8. Tofu and Vegetable Stir-fry: Sauté tofu with a variety of vegetables, such as peppers, onions, and broccoli, for a vegetarian and vitamin D-rich meal.
  9. Fortified Soy Milk Pudding: Cook cornstarch, sugar, fortified soy milk, and vanilla extract in a saucepan until thickened and pour into dessert cups.
  10. Baked Oyster Mushroom Fries: Slice oyster mushrooms and coat with cornstarch, egg, and panko breadcrumbs before baking for a crispy and healthy snack.

Health Benefits: Why You Need Vitamin D and the Foods That Provide It

Getting enough vitamin D can have numerous health benefits, including:

  • Strong bones: Vitamin D helps the body absorb calcium, which is essential for building and maintaining strong bones.
  • Reduced risk of chronic diseases: Adequate vitamin D intake may help prevent certain chronic diseases, such as multiple sclerosis, type 1 diabetes, and certain types of cancer.
  • Improved immune function: Vitamin D plays a key role in immune function, which can help protect against infections.
  • Mood regulation: Low vitamin D levels have been linked to depression. Maintaining adequate levels of vitamin D may help improve mood and reduce symptoms of depression.
  • Maintenance of normal blood pressure: Vitamin D may help regulate blood pressure and decrease the risk of developing hypertension.

As previously discussed, incorporating vitamin D-rich foods into your diet is essential for meeting your daily needs.

Seasonal Approach: How to Get Your Vitamin D During the Winter Months

During the winter months, getting enough vitamin D can be a challenge, especially for those living in northern latitudes where sunlight is limited. However, there are several foods that can help you get enough vitamin D:

  • Fatty fish, such as salmon, mackerel, and tuna
  • Fortified milk and orange juice
  • Mushrooms, such as shiitake, button, and portobello
  • Eggs

In addition, taking a vitamin D supplement may be necessary to meet your daily needs during the winter months when sunlight exposure is limited.

Vegetarian/Vegan Focus: Vitamin D-Rich Food Options for Plant-Based Diets

Getting enough vitamin D on a plant-based diet can be a challenge as most natural sources of vitamin D are animal-based. However, there are several plant-based options that can help you meet your daily needs:

  • Fortified soy and almond milk
  • Fortified orange juice
  • Mushrooms, such as shiitake and portobello
  • Tofu
  • Plant-based vitamin D supplements

Incorporating these foods into your daily diet can help you get enough vitamin D on a plant-based diet.

Sneaky Ways to Incorporate Vitamin D into Your Daily Meals

Adding vitamin D to your meals can be easy with these sneaky tips:

  • Use fortified milk or dairy-free alternatives in sauces, soups, and creamy dishes.
  • Mix eggs or egg yolks into salads, smoothies, and baked goods.
  • Top pizzas and omelets with vitamin D-rich mushrooms.
  • Use fortified orange juice as the base for a smoothie or in a marinade for meats.


In conclusion, incorporating vitamin D-rich foods into your daily diet is essential for overall health and wellbeing. From fish to mushrooms to fortified milk, there are numerous options for getting enough vitamin D through your food. Whether you are on a plant-based diet or trying to get enough vitamin D during the winter months, there are plenty of ways to ensure you are getting enough of this important nutrient.

Leave a Reply

Your email address will not be published. Required fields are marked *