{"id":195344,"date":"2025-12-21T20:17:23","date_gmt":"2025-12-21T20:17:23","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/195344\/"},"modified":"2025-12-21T20:17:23","modified_gmt":"2025-12-21T20:17:23","slug":"dietitians-share-18-foods-that-are-high-in-vitamin-d","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/195344\/","title":{"rendered":"Dietitians Share 18 Foods That Are High in Vitamin D"},"content":{"rendered":"

Vitamin D plays so many important roles in the body, yet it’s difficult to get enough of it<\/a>. If you’re taking steps to protect your skin and limiting time in the sun, you’re likely not getting enough exposure to UV rays to trigger adequate production of the vitamin. As such, it’s crucial to make sure you’re getting it in other ways\u2014and eating plenty of foods high in vitamin D<\/a> is one easy way to do so.<\/p>\n

Vitamin D\u2019s primary function is to support intake of calcium and phosphorus, two minerals that help maintain healthy, strong bones and prevent muscle cramps and spasms, explained Brookell White, M.S., R.D.N.<\/a>, the nutrition data curator at MyFitnessPal. \u201cOur nerves also use vitamin D to help transfer messages from the brain to other areas in the body,\u201d she added. \u201cIt\u2019s needed in our muscles to help us move. It\u2019s also involved in glucose metabolism, inflammation reduction, and it\u2019s needed in our immune system to help protect against things like viruses and bacteria.\u201d<\/p>\n

Meet the experts: Brookell White, M.S., R.D.N.<\/a>, the nutrition data curator at MyFitnessPal; Kristen Smith, M.S., R.D.N.<\/a>, a spokesperson for the Academy of Nutrition and Dietetics; registered dietitian Melissa Rifkin, M.S., R.D., C.D.N<\/a>.<\/p>\n

The recommended daily intake of vitamin D for adults under 70 is 600 international units (IU), per the National Institutes of Health<\/a>, yet 35% of American adults aren’t getting enough. That’s a problem because vitamin D deficiency<\/a> may lead to brittle bones, a higher risk of osteoporosis, and potentially, depression.<\/p>\n

Here, dietitians share the vitamin D-rich foods that you should be adding to your plate on a daily basis to make sure you’re getting enough of this crucial nutrient. <\/p>\n

Tasty foods that are high in vitamin DYogurt<\/p>\n

According to the United States Department of Agriculture<\/a> (USDA), plain whole milk yogurt contains 31 IUs of vitamin D. In some cases, the breakfast staple may also be fortified with the nutrient, explained Kristen Smith, M.S., R.D.N.<\/a>, a spokesperson for the Academy of Nutrition and Dietetics\u2014meaning the manufacturer adds extra so it packs an even larger punch.<\/p>\n

Tuna<\/p>\n

Tuna is among the many types of fish that are hearty sources of vitamin D. In fact, a serving can provide over 5% of your daily recommended value (DV), per the USDA<\/a>. Plus, it\u2019s a great source of protein and omega-3 fatty acids, said registered dietitian Melissa Rifkin, M.S., R.D., C.D.N<\/a>.<\/p>\n

Side note: Tuna consumption sometimes prompts concern over mercury content, which is present in all fish, but the United States Food and Drug Administration (FDA) maintains that tuna and other fish can be part of a healthy balanced diet, with intake guidance<\/a> provided for pregnant or breastfeeding people and children.
<\/p>\n

Fortified cheese<\/p>\n

\u201cSurprisingly, fortified foods provide a majority of the vitamin D in our diets,\u201d said Smith. According to the USDA<\/a>, fortified American, pasteurized cheese has 62 IU per slice and is a great source of calcium.<\/p>\n

Eggs<\/p>\n

Forget egg white omelets\u2014the yolks are the real nutrition stars. The yellow center is where you\u2019ll find vitamin D\u20145% of your DV (or 218 IUs, to be exact), per the USDA<\/a>. Rifkin added that eggs also contain choline<\/a>, \u201ca nutrient important for the nervous system.\u201d <\/p>\n

Dried or UV-treated mushrooms<\/p>\n

Over time, researchers have discovered that mushrooms retain vitamin D when exposed to sunlight or a UV lamp after they\u2019re harvested. A three-ounce portion of UV-exposed white mushrooms provides 50% of your DV<\/a>, said Rifkin.<\/p>\n

Fortified orange juice<\/p>\n

Believe it or not, an eight-ounce glass of fortified orange juice with breakfast can provide 15% of your DV<\/a> and \u201ccontains other important nutrients, like vitamin C,\u201d said Rifkin.<\/p>\n

Fortified cereal<\/p>\n

It\u2019s time to give Raisin Bran another chance. Not only is it a great source of whole grains and fiber, but one cup contains 60 IU or 15% of your DV of vitamin D, per the USDA<\/a>.<\/p>\n

Sardines<\/p>\n

Before you scoff at sardines, hold up. These sustainable fish are low in mercury and high in healthy omega-3 fatty acids, not to mention vitamin D. Add them to an antipasto platter, use them as a crostini topper, or toss \u2019em into a salad for a whopping 193 IUs per can, or 20% of your DV<\/a>.<\/p>\n

Salmon<\/p>\n

This versatile fish is a fan-favorite for a reason. It can be served at any time of day (think: a lox bagel for breakfast, a salmon Caesar salad for lunch, a filet for dinner), and a three-ounce piece contains 447 IU, per the USDA<\/a>. Rifkin added that it also provides protein and important omega-3 fats. Limited research shows<\/a> that wild-caught salmon may contain higher amounts of vitamin D than farmed fish.<\/p>\n

Trout<\/p>\n

If you find yourself always tossing salmon in the grocery cart, switch it up with trout next time. One farmed filet contains 502 IUs of vitamin D<\/a>, which is almost the entire daily recommended amount for most adults.<\/p>\n

Swordfish<\/p>\n

A lean source of protein, one 100-gram piece of swordfish serves up more than the recommended daily amount of vitamin D for most adults: 706 IUs<\/a>. That\u2019s why Rifkin recommended it as a go-to. It\u2019s as simple as grilling up a couple of steaks for an at-home date night.<\/p>\n

Herring<\/p>\n

One herring filet boasts 306 IUs of vitamin D, per the USDA<\/a>, which is over half of the recommended daily intake. The flaky fish also contains essential protein, said Rifkin. <\/p>\n

Beef liver<\/p>\n

It may not be your first choice for dinner, but it\u2019s worth trying, because Smith said the hearty meat contains a small amount of vitamin D that \u201cmay contribute to adequate intake.\u201d<\/p>\n

Pork loin<\/p>\n

A lean source of protein, Rifkin recommended balancing all the seafood with a three-ounce cut of pork loin to get 10% of your DV<\/a>. Serve it with UV-treated mushroom gravy for a double whammy of the nutrient.<\/p>\n

Fortified soy milk<\/p>\n

Those who eat a plant-based diet, and especially those who eat vegan, are particularly limited in their vitamin D-rich food options. With that being said, you can find a fortified variety of most alternative milks. An eight-ounce glass of Silk\u2019s original soy milk<\/a> provides 15% of your DV and supplies some quality protein, said Rifkin.<\/p>\n

Cow\u2019s milk<\/p>\n

A source of calcium and protein, one cup of fortified 2% cow\u2019s milk contains 111 IUs of vitamin D, per the USDA<\/a>.<\/p>\n

Fortified tofu<\/p>\n

Certain tofu brands offer fortified versions of the soy protein, some of which contain up to 100 IUs<\/a> of vitamin D.<\/p>\n

Cod liver oil<\/p>\n

Stomaching just a teaspoon of cod liver oil<\/a> will give you 450 IUs of vitamin D<\/a>. (Talk about bang for your buck!) It also delivers vital vitamin A and fatty acids.<\/p>\n

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