11 Foods High In Vitamin D, And Why You Should Care About It

Last Updated on Apr 13, 2024 by HappyDieter

Unveil the key to a healthier you by exploring our list of foods high invitamin D, and good sources like egg yolks. From everyday staples to tasty treats, we’ve rounded up a selection that will leave you feeling sunny inside and out. Dive into this guide for a delicious way to boost your vitamin D intake and benefit your well-being with many good sources.

Ready to supercharge your diet with many foods, benefitting your day in a good way with these nutrient-packed options? Scroll down for reviews of our top picks and get ready to savor the goodness while soaking up all the benefits!

Key Takeaways

  • Incorporate foods like ricotta cheese, beef liver, mushrooms, eggs, pork, and cereal into your diet for a good source of vitamin D throughout the day.

  • Include milk, tuna, salmon, and cod liver oil in your meals to boost your vitamin D intake.

  • Choose a variety of vitamin D-rich foods to ensure you meet your daily requirements.

  • Consider adding flounder and sole to your diet to increase your vitamin D levels naturally.

  • Enjoy a balanced diet that includes these vitamin D-rich foods to support your overall health and well-being.

  • Remember to consult with a healthcare provider or nutritionist for personalized advice on meeting your vitamin D needs.

Ricotta Salata

1. Ricotta cheese

Ricotta cheese stands out as a valuable source of vitamin D, making it an excellent addition to your diet for enhancing your intake of this essential nutrient. By incorporating ricotta cheese into your meals, you can effortlessly elevate your vitamin D levels while relishing its creamy and versatile texture.

Incorporating ricotta cheese into various dishes not only enhances the flavor but also provides a convenient way to boost your daily vitamin D consumption. Whether sprinkled over salads, incorporated into pasta dishes, or used in desserts like cheesecakes, ricotta cheese offers a delicious means of increasing your nutrient intake.

Moreover, when compared to other dairy products like milk or yogurt, ricotta cheese contains higher levels of vitamin D per serving. This makes it an efficient option for individuals looking to meet their recommended daily intake of this crucial vitamin without consuming large quantities.

Next time you’re preparing a meal or snack, consider reaching for some ricotta cheese to not only enjoy its delightful taste but also reap the benefits of its significant contribution towards fulfilling your body’s need for vitamin D.

Beef liver sashimi
Photo by ryumu

2. Beef liver

Beef liver is a powerhouse of vitamin D, making it an excellent addition to your diet. Here’s why incorporating beef liver can be beneficial for boosting your vitamin D levels:

  • Rich in Vitamin D: Beef liver contains a significant amount of vitamin D, which plays a crucial role in supporting the immune system and overall health.

  • Nutrient-Dense: Apart from vitamin D, beef liver is also packed with other essential nutrients like iron, protein, and B vitamins.

  • Versatile Ingredient: You can enjoy beef liver in various dishes such as stir-fries, stews, or even as part of a pâté for added nutrition.

Photo by tuppus

3. Mushrooms

Certain types of mushrooms, such as shiitake and maitake, are excellent sources of vitamin D. By incorporating these mushrooms into your diet regularly, you can naturally boost your intake of this essential nutrient.

Mushrooms offer a range of health benefits beyond their vitamin D content. They are low in calories but rich in antioxidants and fiber, making them a nutritious addition to any meal.

Studies have shown that consuming mushrooms high in vitamin D can help improve immune function and support bone health due to the presence of this vital nutrient.

Mushrooms provide a unique way for individuals who may not consume dairy or fish—the typical sources of vitamin D—to meet their recommended intake levels.

Incorporating grilled portobello mushrooms into salads or stir-frying shiitake mushrooms with vegetables can be simple yet effective ways to enjoy the benefits they offer while increasing your daily dose of vitamin D.

egg yolk

4. Eggs

Eggs are a good source of vitamin D, making them an excellent choice to kickstart your day with this essential nutrient. By incorporating egg yolks into your breakfast routine, you can easily boost your vitamin D intake.

The versatility of eggs allows you to enjoy them in various ways while reaping the benefits of increased vitamin D levels. Whether scrambled, boiled, or poached, eggs offer a simple yet effective way to ensure you are getting an adequate amount of this crucial vitamin.

Research has shown that women who consume foods high in vitamin D, such as eggs, may have a reduced risk of developing certain health conditions over the years. With just one large egg containing about 44 IU (International Units) of vitamin D on average, adding eggs to your diet can contribute significantly to meeting your daily requirements.

Incorporating eggs into meals beyond breakfast can also be a creative approach to elevate your overall intake of this vital nutrient. Consider including hard-boiled eggs in salads or using them as toppings for dishes like avocado toast to further enhance your dietary sources of vitamin D.

Glistening - Mum's Pork Ribs
Photo by avlxyz

5. Pork

Pork is a valuable source of vitamin D, enriching your diet with this essential nutrient. By incorporating pork into your meals, you can boost your daily intake of vitamin D effortlessly.

Adding pork to your menu not only enhances the flavor but also provides you with the benefits of vitamin D which aids in maintaining strong bones and supporting immune function.

Consider marinating pork chops or tenderloin in herbs and spices for a delicious vitamin D-rich meal option. Including lean cuts of pork in your diet ensures you get a healthy portion of this vital nutrient without compromising on taste.

Research shows that people who consume moderate amounts of pork as part of a balanced diet benefit from its contribution to their overall nutritional needs. So next time you plan your meals, remember to include some tasty and nutritious pork dishes for a dose of vitamin D.

Photo by musicfanatic29

6. Cereal

Some cereals are fortified with vitamin D, making them a convenient option for boosting your intake. Starting your day with fortified cereal can be an easy way to increase your vitamin D levels without much effort. Exploring the variety of cereals that offer added vitamin D benefits can help you find options that suit your taste preferences.

Fortified cereals are particularly beneficial for individuals who may have limited sun exposure or dietary sources of vitamin D. They provide a simple and accessible means of incorporating this essential nutrient into your daily diet regimen. By choosing cereals enriched with vitamin D, you can take proactive steps towards meeting your recommended daily intake requirements.

Consider checking the nutrition labels on cereal boxes to identify those specifically enhanced with vitamin D content. This practice allows you to make informed choices when selecting products that align with your nutritional goals and needs. Incorporating fortified cereals into breakfast routines is especially advantageous for children ages who may benefit from additional sources of this vital nutrient in their diets.

Remember, while cereal can contribute to your overall nutrient intake, it’s essential to maintain a balanced diet rich in various vitamins and minerals to support optimal health outcomes.

Milk 2
Photo by AMagill

7. Milk

By incorporating milk into your daily routine, you are not only enjoying its creamy taste but also reaping the benefits it offers in terms of enhancing your vitamin D levels. Whether consumed alone or added to cereals and smoothies, milk serves as an easily accessible source of this crucial nutrient.

  • Milk is often fortified with vitamin D, providing a convenient way to boost your intake of this essential nutrient.

  • Regular consumption of milk can help individuals meet their recommended daily value of vitamin D, especially for those who may not get enough sunlight exposure.

  • Including milk in your diet can be a great strategy to combat vitamin D deficiency, which is common among various age groups.

Remember that just one cup (8-ounce serving) of milk can provide around 30% of the recommended daily value for vitamin D. This makes it a valuable addition to ensure you are meeting your nutritional requirements efficiently.

Seared Tuna
Photo by cogito ergo imago

8. Tuna

Tuna is a fantastic source of vitamin D, making it an excellent choice to boost your daily intake of this essential nutrient. Incorporating tuna into your meals can significantly contribute to meeting your vitamin D requirements. Whether you prefer light tuna or canned options, both offer substantial amounts of vitamin D per ounce.

Enjoy the delectable taste and numerous health benefits that tuna provides as a natural source of vitamin D. Its versatility allows for various meal options, from salads to sandwiches and sushi rolls. Including tuna in your diet not only enhances flavor but also ensures you are getting a good dose of this crucial vitamin.

When selecting tuna, opt for varieties packed in water rather than oil to minimize unhealthy fats while maximizing the nutritional value. Remember that moderation is key due to the potential mercury content in certain types of tuna; however, consuming it in appropriate servings can be highly beneficial for overall health.

Photo by Juan-Calderon

9. Salmon

Salmon, a fatty fish, is rich in vitamin D, making it an excellent choice to boost your intake of this essential nutrient. By including salmon in your diet regularly, you can easily meet your daily requirements for vitamin D. This flavorful fish not only enhances the taste of meals but also provides numerous health benefits.

  • Rich Source of Vitamin D: A single serving of salmon can provide a significant portion of the recommended daily intake of vitamin D.

  • Omega-3 Fatty Acids: In addition to being high in vitamin D, salmon is also packed with omega-3 fatty acids that are beneficial for heart health and brain function.

  • Versatility in Cooking: Salmon can be prepared in various ways such as grilling, baking, or pan-searing, allowing you to enjoy its nutritional benefits through diverse recipes.

Incorporating salmon into your diet not only helps fulfill your body’s need for vitamin D but also adds a delicious and nutritious component to your meals. Whether grilled with herbs or baked with lemon slices, the versatility and health benefits make salmon an excellent choice for those looking to increase their vitamin D intake naturally.

Photo by Emuishere Peliculas

10. Cod liver oil

Cod liver oil serves as a potent source of vitamin D, making it an excellent option to boost your vitamin levels naturally. By incorporating cod liver oil supplements into your routine, you can effectively enhance your intake of this vital nutrient. This natural remedy offers a convenient and efficient way to ensure you meet your body’s vitamin D requirements.

Some benefits of cod liver oil include its high bioavailability, which means that the body can easily absorb and utilize the vitamin D present in this supplement. Cod liver oil is rich in omega-3 fatty acids, providing further health advantages beyond just being a source of vitamin D.

Research has shown that regular consumption of cod liver oil can lead to improved bone health due to its high levels of both vitamin D and omega-3 fatty acids. Furthermore, individuals who struggle with maintaining adequate levels of vitamin D through diet alone often find supplementation with cod liver oil beneficial for addressing deficiencies.

Incorporating cod liver oil into your daily regimen can be especially advantageous during seasons or in regions where sunlight exposure is limited, as sunlight is a primary natural source of vitamin D production within the body.

Sautéed Apalachicola Flounder
Photo by ralph and jenny

11. Flounder and sole

Flounder and sole are excellent sources of vitamin D, crucial for bone health and overall well-being. By incorporating these fish varieties into your diet, you can enhance your vitamin D intake naturally.

Enjoy the delightful taste of flounder and sole while reaping their nutritional benefits, such as supporting immune function and promoting calcium absorption in the body.

These fish options provide a convenient way to increase your vitamin D levels without relying solely on supplements or fortified foods. Make them a regular part of your meals to maintain optimal vitamin D status.


You’ve now got the lowdown on foods high in vitamin D. From creamy ricotta cheese to the mighty salmon, these options can power up your vitamin D intake. So, next time you hit the grocery store, remember to snag some of these goodies to keep your bones strong and your immune system in top shape. Don’t forget to mix and match these foods for a diverse and delicious way to get your daily dose of this essential vitamin.

Now that you’re armed with this knowledge, go ahead and revamp your shopping list with these fantastic choices. Your body will thank you for the extra boost of vitamin D! Remember, a well-rounded diet is key to staying healthy and strong. Keep exploring new foods and recipes to make sure you’re getting all the nutrients you need.


Is ricotta cheese a good source of vitamin D?

Yes, ricotta cheese is a decent source of vitamin D. It contains some amount of this essential nutrients that can contribute to your daily intake.

How much vitamin D is found in beef liver?

Beef liver is an excellent source of vitamin D, providing a significant amount per serving. Including beef liver in your diet can help you meet your daily requirements for this vital nutrient.

Can mushrooms be considered foods high in vitamin D?

Mushrooms are unique as they can produce vitamin D when exposed to sunlight or UV light during growth. They can be a good natural source of this essential nutrient.

Are eggs rich in vitamin D content?

Eggs are naturally rich in various nutrients, including vitamin D. Consuming eggs regularly can contribute to meeting your body’s need for this important fat-soluble vitamin.

Why are salmon and tuna recommended for boosting vitamin D levels?

Salmon and tuna are oily fish known for their high levels of omega-3 fatty acids and being excellent sources of vitamin D. Including them in your diet provides multiple health benefits beyond just fulfilling your body’s need for this crucial nutrient.