If you’re vitamin D deficient and are looking for natural ways to get the nutrients you need, you’ve come to the right place. While the summer seems to be a great time to get your vitamin D exposure because of all the fun in the sun, some people still need a bit of extra help.
Vitamin D has several benefits, from supporting muscles and neurological functions to helping with calcium absorption in the bones and, of course, serving as a great defender against attacks on your immune system. If you’re not getting enough vitamin D, these 11 food sources below are all viable sources to get what you need, no matter the season.
Best foods high in vitamin D
Salmon
The amount of vitamin D can vary depending on the fish you use. For instance, one study found farmed salmon had 25% of the vitamin D content as found in wild-caught salmon. As such, if you’re getting vitamin D from fish sources, try to opt for wild-caught fish instead of farmed-raised fish. The USDA says sockeye salmon has an average of 670 IU of vitamin D per 3.5-ounce serving.
Swordfish
Another fatty fish that is an excellent source of vitamin D is the swordfish. The USDA lists a 100-gram serving as having 666 IU of vitamin D. That’s more than the 600 IU daily recommendation for people ages 1 to 70 years old, so cooking up some swordfish for dinner may help you easily meet your vitamin D needs.
Tuna
This lunchtime staple can also pack a vitamin D punch. While not as high as salmon or swordfish, fresh yellowfin tuna still contains 82 IU of vitamin D per 100-gram serving, according to the USDA. It can be a food to include as part of an overall diet in vitamin D rich foods. However, bluefin tuna has 227 IU of vitamin D per 100-gram serving, so check which type of tuna you’re eating as well.
Egg yolks
As listed by the USDA, one whole egg yolk packs a whopping 218 IU in vitamin D. Simply making a frittata or some scrambled eggs in the morning with two eggs could give you a 436-IU boost of vitamin D. That’s a good way to start off any morning.
Orange juice
While oranges are more known for their vitamin C, orange juice often comes fortified with added vitamin D to help boost our health. Check the label on your orange juice to see if it has been fortified with vitamin D. One study found that both vitamin D2 and D3 are as equally bioavailable in orange juice as taking vitamin D capsules, meaning the body can still absorb the vitamins well.
