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Vitamin D-rich foods: what should be on your menu?

Vitamin D is an important nutrient that our body needs to stay healthy. It keeps the immune system healthy, strengthens bones and teeth, and helps absorb calcium. But did you know that vitamin D can also be formed from sunlight? Here are some vitamin D rich foods to include in your diet:


Fish is one of the best sources of vitamin D. High-fat fish such as salmon, herring and mackerel are particularly rich in vitamin D. A serving of salmon provides about 100% of the recommended daily allowance of vitamin D.


Eggs are also a good source of vitamin D. The vitamin D is in the yolk, so eat the whole egg to get all the nutrients. One egg provides about 8% of the recommended daily allowance of vitamin D.


Mushrooms are one of the few plant sources of vitamin D. When mushrooms are exposed to the sun, they produce vitamin D. Mushrooms such as button mushrooms, shiitake and portobello are therefore good sources of vitamin D.

Dairy products

Dairy products like milk, yogurt, and cheese also contain vitamin D. However, be sure to choose low-fat options to reduce the fat content in your diet. A serving of milk or yogurt provides about 20% of the recommended daily allowance of vitamin D.

Fortified Foods

Some foods like breakfast cereals, margarine, and juices are fortified with vitamin D. These foods are a great way to increase your vitamin D intake when you don't have time to prepare a meal.


Eating a balanced diet with plenty of vitamin D-rich foods can help meet your body's vitamin D needs. As a rule of thumb, you need at least 600-800 IU of vitamin D per day to stay healthy. However, if you're not sure if you're getting enough vitamin D , you should talk to a doctor about whether you need supplements.

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Vitamin B12 Foods: The Best Natural Sources
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