Foods That Are High in Vitamin D

Taylor Jones RD writes:

"Vitamin D is the only nutrient your body produces when exposed to sunlight. However, up to 50% of the world's population may not get enough sun, and 40% of US residents are deficient in vitamin D. This is partly because people spend more time indoors, wear sunblock outside and eat a Western diet low in good sources of this vitamin. The Reference Daily Intake (RDI) is 600 IU of vitamin D per day from foods. If you don't get enough sunlight, your intake should likely be closer to 1,000 IU per day.

Here are 9 healthy foods that are high in vitamin D.

1. Salmon
Salmon is a popular fatty fish and a great source of vitamin D.

Summary: Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. That’s 165% and 42% of the RDI, respectively.

2. Herrings and Sardines

Herring is a fish eaten around the world. It can be served raw, canned, smoked or pickled. This small fish is also one of the best sources of vitamin D.

Sardines are a good source of vitamin D as well — one serving contains 272 IU, or 45% of the RDI. 
Summary: Herring contains 1,628 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.

3. Cod Liver Oil 

Cod liver oil is a popular supplement. If you don't like fish, taking cod liver oil can be key to obtaining certain nutrients unavailable in other sources.

Summary: Cod liver oil contains 450 IU of vitamin D per teaspoon (4.9 ml), or 75% of the RDI. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.

4. Canned Tuna

Many people enjoy canned tuna because of its flavour and easy storage methods. It’s also usually cheaper than buying fresh fish.

Summary: Canned tuna contains 236 IU of vitamin D per serving. Choose light tuna and eat 6 ounces (170 grams) or less per week to prevent methylmercury build up.

5. Oysters
Oysters are a type of clam that lives in saltwater. They’re delicious, low in calories and full of nutrients.

Summary: Oysters are full of nutrients and provide 53% of the RDI for vitamin D. They also contain more vitamin B12, copper and zinc than a multivitamin.

6. Shrimp

Shrimp is a popular type of shellfish.

Summary: Shrimp provide 152 IU of vitamin D per serving and are also very low in fat. They do contain cholesterol, but this is not a cause for concern.

7. Egg Yolks

People who don't eat fish should know that seafood is not the only source of vitamin D. Whole eggs are another good source, as well as a wonderfully nutritious food. While most of the protein in an egg is found in the white, the fat, vitamins and minerals are found mostly in the yolk.

Summary: Eggs from commercially raised hens contain only about 30 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin D-enriched feed contain much higher levels.

8. Mushrooms 
Excluding fortified foods, mushrooms are the only plant source of vitamin D. Like humans, mushrooms can synthesize this vitamin when exposed to UV light. However, mushrooms produce vitamin D2, whereas animals produce vitamin D3. Though vitamin D2 helps raise blood levels of vitamin D, it may not be as effective as Vitamin D3. Nonetheless, wild mushrooms are excellent sources of vitamin D2. Commercially grown mushrooms are often grown in the dark and contain very little D2. However, certain brands are treated with UV light. These mushrooms can provide anywhere from 130–450 IU of vitamin D2 per 3.5 ounces (100 grams).

Summary: 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.

9. Fortified Foods

Natural sources of vitamin D are limited, especially if you're vegetarian or don't like fish. Fortunately, some food products that don't naturally contain vitamin D are fortified with this nutrient.

Summary: Foods such as cow's milk, soy milk, orange juice, cereals and oatmeal are sometimes fortified with vitamin D. These contain 55–130 IU per serving.

The Bottom Line

Spending time out in the sun is the best way to get your daily dose of vitamin D. However, sufficient sun exposure is difficult for many people to achieve. Getting enough from your diet alone may be difficult, but not impossible. The foods listed in this article are some of the top sources of vitamin D available. Eating plenty of these vitamin-D-rich foods is a great way to make sure you get enough of this important nutrient."

The above is only a snippet of Taylor's article.

You can read it in full, with all related research links here

We bring a variety of articles, studies etc. plus recent news/views and recipe ideas to this blog, we hope something for everyone to read and enjoy.

Please note, not all may be suitable for you.

If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan