14 Vitamin D Rich Foods

Because our bodies produce vitamin D when our skin is exposed to sunlight, it is known as the "sunshine vitamin." Among other things, the nutrient promotes strong bones and a healthy immune system. The best source of vitamin D is sunlight, but it can also be obtained through food. However, because there aren't many foods that are naturally high in vitamin D, many household staples are fortified with it to help compensate for deficiencies.

Foods Naturally High in Vitamin D

1.Trout

This freshwater fish is well-known for its delicate flavor and creamy texture. It contains 33.6 micrograms of vitamin D, or 168 percent of your DV, in a cooked 6-ounce fillet. It also provides omega-3 fatty acids, which have been linked to a lower risk of heart disease.

2.Sockeye Salmon

This popular fatty fish, like trout, is high in D3, with 28.4 micrograms or 142 percent of your DV in a cooked 6-ounce fillet. Salmon also contains protein and omega-3 fatty acids, which are beneficial to the heart.

3.Cremini Mushrooms

Mushrooms are the only vegetable that is high in vitamin D. Mushrooms, like humans, synthesize vitamin D2 when exposed to sunlight, making them some of the best vitamin D-rich foods.

4.Portobello Mushrooms

Following cremini mushrooms are portobello mushrooms, a popular meat substitute and vegan food high in vitamin D. Portobello mushrooms contain nearly as much vitamin D as cremini mushrooms, with 24.4 micrograms or 122 percent of your DV per raw cup. When exposed to sunlight, they, too, synthesize the nutrient, so look for that on the label.

5.Gefilte Fish

This poached mixture of ground, deboned fish is a popular dish in Ashkenazi Jewish homes. It contains 20.7 micrograms of vitamin D, or 103 percent of your DV, in one cup. It also contains nearly 40 grams of filling protein.

6.Smoked Whitefish

One cup of salty, smoked whitefish contains 17.4 micrograms of vitamin D, or 87 percent of your daily value. It also contains a lot of protein, vitamin B12, copper, and selenium.

7.Halibut

In a cooked 6-ounce serving, this mild-flavored fish contains 9.9 micrograms of vitamin D, or 49 percent of your DV, as well as B vitamins, magnesium, and potassium.

8.Sardines

Sardines are inexpensive and nutritious, as they are frequently canned. One 6-ounce serving contains 8.2 micrograms of vitamin D, or 41 percent of your DV, while a 3.75-ounce can contain 22 percent of your DV.

9.Tilapia

Tilapia is one of the top D3-rich foods, providing 6.3 micrograms or 31% of your DV in a cooked 6-ounce serving. You'll also get nearly 45 grams of protein to help you build muscle.

10.Morel Mushrooms

These mushrooms may be more difficult to find than other varieties like cremini, portobello, and button, but if you can find them, you'll reap plenty of nutrients. One cup of raw morel mushrooms contains 3.4 micrograms of vitamin D, or 17% of your daily value, and 45 percent of your daily iron requirement.

11.Egg Yolks

One large egg yolk contains 0.9 micrograms of vitamin D or 5% of your daily value. Because egg whites lack vitamin D, omitting the yolks from your omelets deprives you of this essential nutrient.

12.Extra-Firm Fortified Tofu

This high-protein meat substitute is high in a variety of nutrients, including calcium, iron, vitamin B12, and vitamin D. One cup contains 5.7 micrograms of vitamin D or 28% of your daily value. Try it in these far-from-boring tofu recipes.

13.Cow's Milk

Cow's milk, whether full-fat or skim, is vitamin D fortified. An 8-ounce glass contains 3.2 micrograms, or 16 percent of your daily value, as well as calcium and vitamins A and B12.

Soy Milk

If you're trying to avoid dairy, soy milk is a great substitute for cow's milk: In an 8-ounce glass, it contains 2.9 micrograms of vitamin D, or 15% of your daily value, and approximately 7 grams of protein. It's also a good source of vitamin D and magnesium.