Foods High in Vitamin D
11. Caviar:
If you’re like most people, one mention of caviar and you start thinking of swanky lounges and high-class parties. But caviar (fish eggs) can play a part in anyone’s healthy, balanced diet. Caviar contains a cocktail of various vitamins, minerals, and essential fats, all of which make it a great immune-system booster and quick source of Vitamin D when your body needs to reach its quota for the day. Serving Size (1 tablespoon), 19 IU of Vitamin D (3% DV), 13 calories.
12. Canned Salmon:
Eating canned salmon is a great way to meet your Vitamin D requirements for the day. Fresh salmon is great too, but canned salmon allows you to stock up for those dark winter months, when sun (and precious Vitamin D) isn’t so plentiful. A 100-gram serving of canned salmon equates to 91% of the recommended amount of Vitamin D the average person needs each day, along with several other nutrients that contribute to your health and youthful glow. Serving Size (100 grams), 547 IU of Vitamin D (91% DV), 136 calories.
13. Salami:
Many meats, fishes, and cheeses provide essential Vitamin D. While lunch meats, cheese, and other typical deli snacks can be high in calories and sodium, they can also be a great way to get a little extra Vitamin D in your diet, provided you enjoy them in moderation. A slice of salami on your sandwich provides about 4% of the recommended amount of Vitamin D. Add some vitamin-rich Swiss cheese to your sandwich for an even bigger boost. Serving Size (3 slices), 17 IU of Vitamin D (4% DV), 99 calories.
14. Shiitake Mushrooms:
Many of the foods recommended for their high Vitamin D content include meat, dairy products, and fish. Mushrooms are one of the only vegetables (technically they’re not considered a vegetable, but most people lump them into that category) that are a viable source of Vitamin D. Four shiitake mushrooms provide a modest 3% of the recommended daily value of Vitamin D, but if the mushrooms have been exposed to the sun while being grown, that amount may be much larger. Serving Size (4 mushrooms), 20 IU of Vitamin D (3% DV), 180 calories.
15. Ricotta Cheese:
Ricotta cheese is a staple in many Italian dishes, so eat up to get your Vitamin D for the day. When cooking, try substituting white pasta for whole wheat, and use fresh vegetables (add mushrooms for more Vitamin D) and dried herbs to add a health boost to your meal and your body. Serving Size (1/2 cup),12 IU of Vitamin D (2% DV), 216 calories.
16. Sausage Links:
Breakfast sausage links get a bad rap for being full of fat and calories. But if you’re concerned about getting enough Vitamin D, just four breakfast links provides over 150% of the Vitamin D the average person needs daily. If you pair them with healthier food choices at breakfast, you can reap the benefits of a full supply of Vitamin D for the rest of the day. Serving Size (8 ounces), 100 IU of Vitamin D (167% DV), 550 calories.
17. Mackerel:
Vitamin D is an essential element in helping you feel young and healthy. Mackerel is an excellent source of Vitamin D, along with several other nutritious necessities. These coldwater fish can be eaten canned or fresh, and it’s a healthy choice either way. If Vitamin D deficiency is your concern, stocking up on canned mackerel is a great remedy, especially for those dark and cold winter months when sunshine isn’t a reliable source. Serving Size (100 grams), 360 IU of Vitamin D (60% DV), 256 calories.
18. Oysters:
Pearl oysters are known for the stunning natural pearls they produce. Other oysters are known for their incredible nutritional properties. Chief among them is Vitamin D. Six medium oysters provide about 67% of the Vitamin D the average person needs each day. They also contain several other important minerals and vitamins that work together to keep you young and healthy. Serving Size (6 medium oysters), 269 IU of Vitamin D (67% DV), 57 calories.
19. Orange Juice:
A cold glass of orange juice is a healthy way to start your day. Fresh-squeezed is usually ideal, but you might want to think twice if you’re concerned about getting enough Vitamin D to keep you feeling young, strong, and healthy. Many brands of orange juice are fortified with Vitamin D, because it isn’t naturally present in fruits and vegetables such as oranges. Serving Size (1 cup), 100 IU of Vitamin D (17% DV), 120 calories.
20. Oatmeal:
Like many grain products, oatmeal is often fortified with essential Vitamin D. Oatmeal is a healthy way to start your day, thanks to all the vitamins and minerals it provides. Adding Vitamin D to the mix only makes it even better. One packet of fortified oatmeal provides about one quarter of the Vitamin D the average person needs each day, so check the nutrition labels to make sure you’re getting the most out of your meal. Serving Size (1 packet, 44 grams), 154 IU of Vitamin D (26% DV), 157 calories.
