Sunlight may be the best thing to get a healthy dose of vitamin D, but some foods are a great natural source as well. You may find many foods in the market that have been fortified with a synthetic form of vitamin D, but there are only a selected number of foods that naturally contain vitamin D.


1. Beef Liver

Three ounce of beef liver contains more than 42 iu of vitamin D. This is about one-fourteenth of a daily dose that is needed for an individual who does not get much exposure to the sun.

2. Cod Liver Oil

Cod liver oil is often flavored with citrus, mint or it comes in capsule form. Just one tablespoon contains about 1,300 IUs of vitamin D, which is more than twice the recommended dietary allowance of 600 IUs per day.

The amount given does not exceed the maximum upper-level intake of 4,000 IUs for individuals over 8 years old, but it exceeds the daily maximum for infants, which is 1,000 IUs.

3. Egg Yolks

Eggs are an excellent way to get vitamin D. Since the vitamin D in eggs come from its yolk, it is essential to use the whole egg, not just the whites. One egg yolk will give you about 40 IUs.

But don’t try to get your daily vitamin D just from eggs. One egg contains about 200 milligrams of cholesterol and AHA or the American Heart Association recommends consuming no more than 300 milligrams per day for heart health.

4. Fortified Cereal

You can choose a low-calorie fortified cereal, to get part of your daily fill of vitamin D. Then you can pair it up with fortified milk and a glass of fortified OJ too.

One 1-cup or 29 gram serving of fortified cereals with 1/2 cup of fortified milk is 90 IUs. With the additional 8-ounce glass of fortified orange juice, the total is close to 200 IUs.

5. Fortified Orange Juice

Just 1 cup of fortified orange juice, can add 137 IU of vitamin D to your daily total. You can serve a glass of orange juice with breakfast or you can use it to make a delicious morning meal.

6. Milk

Fortified milk contains about one-fifth of your daily worth of vitamin D. Whole milk on the other hand, has more than skim milk.

7. Mushrooms

Mushrooms does not naturally offer a high amount of vitamin D, some are treated with UV light, which provides a larger dose of the nutrient as a result.

The vitamin D varies depending on the amount of UV light, according to the Agricultural Research Service of the USDA. Also it could offer between 400- 700 IU. Experts recommend adding sautéed mushrooms into your eggs or fish for a meal that is rich in vitamin D.

8. Ricotta Cheese

Ricotta cheese contains the highest amount of vitamin D content, among cheeses. It contains about five times as much vitamin D, compared to other cheeses.

9. Tuna

You can eat 3 ounces of tuna daily, which meets 50% of your vitamin D needs. Fresh and wild-caught tuna is considered to be the most nutritious.

10. Yogurt

Yogurt provides 10-30% of your daily value of vitamin D. Many fortified varieties of yogurt are flavored, which can pack a large dose of sugar. Therefore, it is important to read labels. You can try cooking your meal with yogurt for a vitamin D-enhanced diet.

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