May 8, 2025
Sunlight isn’t always an option, but these 9 tasty foods are packed with vitamin D to help boost your levels naturally.
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Salmon is a top natural source of vitamin D—just 100g cooked gives around 526 IU, over 65 percent of your daily needs. It’s also packed with omega-3s and quality protein.
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Trout offers even more vitamin D than salmon in some cases—up to 540 IU per 3.5 oz. It’s a nutrient-dense freshwater fish packed with healthy fats and B vitamins.
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Just 1 teaspoon of cod liver oil delivers around 450–1,360 IU of vitamin D. This supplement also provides a potent dose of vitamin A and omega-3s, making it a traditional remedy for bone and immune health.
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Mushrooms are the only significant plant-based source of vitamin D. UV-exposed varieties can contain up to 450 IU per 3.5 oz, making them ideal for vegans and vegetarians.
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Many countries fortify cow’s milk with vitamin D, offering about 100–150 IU per cup. It’s also rich in calcium and protein, making it excellent for bone health.
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Almond, soy, and oat milks are often fortified with 100–144 IU of vitamin D per cup. These are great options for those who are vegan or lactose-intolerant.
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Select brands of orange juice are fortified with up to 137 IU per cup. It’s a refreshing and easy way to boost your vitamin D along with immune-supporting vitamin C.
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Each egg yolk contains about 37 IU of vitamin D, but levels can be higher in pasture-raised or enriched eggs. Yolks also contain choline and healthy fats essential for brain function.
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Many cereals are fortified with up to 100 IU of vitamin D per serving. Pair them with fortified milk for a double dose of this essential nutrient in a single meal.
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