8 Nutritious Foods That Are High in Vitamin D

Wild salmon typically contains more vitamin D than farmed salmon, but both are good sources of vitamin D. 

1. Salmon

Herring contains 214 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring, sardines, and other fatty fish, such as halibut and mackerel, are also good sources.

2. Herring and sardines

Cod liver oil contains 450 IU of vitamin D per teaspoon (4.9 mL), or 56% of the DV. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.

3. Cod liver oil

Canned tuna contains 269 IU of vitamin D per serving. Choose light tuna and eat no more than one serving per week to prevent methylmercury buildup.

4. Canned tuna

Eggs from commercially raised hens contain about 37 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin D enriched feed contain much higher levels.

5. Egg yolks

Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.

6. Mushrooms

Cow’s milk is a naturally good source of many nutrients, including calcium, phosphorous, and riboflavin

7. Cow’s milk

orange juice contains vitamin D and other nutrients, such as calcium. One cup (237 mL) of fortified orange juice give specific amount of vitamin D

8. Orange juice

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