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Foods high in vitamin D are essential to a healthy diet. The fat-soluble nutrient, made by our bodies through absorbing sunlight or found in food and supplements, does a lot for our overall health—which is why it’s so alarming to learn that most adults are deficient. According to a 2023 study, 35% of adults in the US are suffering from a vitamin D deficiency, and that can lead to a number of issues: poor immune system, risk of certain cancers, and liver and kidney disease, to name just a few.
According to the Mayo Clinic,, your goal should be roughly 600 international units (IU) of vitamin D a day. Amelia Sherry, MPH, RD, clinical nutrition coordinator at Mount Sinai, says that vitamin D content is not high in a lot of foods, but the ones that do have a lot of the nutrient are easy to incorporate into any diet. Here are some of the most common foods rich in vitamin D.
Key Takeaways
- Vitamin D does a lot for the body, but it’s most known and best studied for how it improves our bone health.
- Some of the best foods that have the highest amount of vitamin D include salmon, orange juice, and milk.
Salmon
Fatty fish, such as salmon, are a prime source of vitamin D. According to the US Department of Agriculture, three ounces of salmon can contain anywhere from 383 to 570 IU of the nutrient, depending on which type of salmon you choose.
And if you’re debating between wild-caught salmon and farmed salmon, you can’t go wrong with either. “Both are excellent sources, but meaningful differences exist,” says Amy Shapiro, registered dietitian and founder of Real Nutrition. But if you had to choose, wild-caught salmon tends to have significantly higher vitamin D levels since it has a natural diet, Shapiro says. Farmed salmon, by comparison, can have anywhere from 25% to 75% less, depending on its feed.
Rainbow Trout
Other fish you can turn to include rainbow trout. The USDA says that three ounces contains 645 IU of vitamin D.
Orange Juice
Look to fortified foods for vitamin D. One cup of orange juice, for example, contains 100 IU of the nutrient.
Cod-Liver Oil
Experts have long recommended cod-liver oil to help with a vitamin D deficiency, as it’s one of the richest food forms of vitamin D you can find. According to the USDA, one teaspoon contains 450 IU.
Sardines
Sardines are among the healthiest fish options. But besides its many benefits, such as improving brain function and preventing hair loss, it is packed with vitamin D. According to the USDA, one can of sardines contains 164 IU of the nutrient.
Source: www.vogue.com
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