7 Wonderful Foods Rich in Vitamin D


Vitamin D is among the best nutrients for your body and your brain that can be sourced from Vitamin D-rich foods, pure sunlight, or supplements. Vitamin D has a great function and impact on our metabolism, thyroid, colon, bone health, and heart health.

It’s best found through everyday sunlight exposure of about 10-15 minutes, but since most people do not get it daily because of weather or schedule restrictions, Vitamin D rich foods and supplements are very important. Vitamin D can also help with a poor digestive system, rickets, weak bones, joint pain, heart murmurs, diabetes, depression, epilepsy, asthma, chronic fatigue syndrome, and hypoglycemia.

The recommended daily dose of Vitamin D is about 400 international units (I.U.). Check out a list of 7 foods rich in Vitamin D.

1. Shrimp

Shrimp, as well as lobster, are a great source of Vitamin D, with about 290% of your daily requirements in ½ cup serving. You can steam, sauté or grill shrimp. Shrimp contains no fat and is rich in protein, making it an excellent brain food.

2. Salmon

One of the best Vitamin D rich foods, salmon contains more than 1,000 I.U. of Vitamin D that is more than 250% of your daily intake level. In fact, all fish is an excellent source of Vitamin D, but herring, salmon, sardines, tuna, sole, and trout are among the richest sources available.

3. Nondairy milks

Such non-dairy milk as almond milk and soy milk are great sources of Vitamin D. Nondairy kinds of milk contain even more calcium than dairy milk.

Almond milk and soy milk both contain at least 350 I.U. of your daily Vitamin D requirements. You can add this non-dairy milk to coffee, cooked dishes, and smoothies.

4. Eggs

Eggs are rich in Vitamin D and contain a lot of nutrients. Eating one egg daily will provide you with about 10% of your daily needs. Eggs are also a great source of iron, protein, and choline, making them an overall great brain and body food.

5. Dairy milk

Cow’s milk and goat’s milk are excellent sources of Vitamin D and calcium. Cow’s milk contains approximately 50% of your Vitamin D daily requirements, and goat’s milk contains about 31% of your daily needs. For the healthiest dairy options, make sure you buy organic milk and try buying 1% or fat-free milk to lower your saturated fat intake.

More: 7 Health Benefits of Milk

6. Tofu

I don’t like tofu, but if you do, then you are in luck. Tofu is high in Vitamin D, and a good source for vegetarians since almost every source comes from animals.

Tofu is fortified with both Vitamin D and calcium, but be sure to buy organic and non-GMO versions since soy is a food that is typically highly processed and genetically modified. Fortified tofu will provide your body with about 39% of your daily needs per 1 cup serving.

7. Shiitake mushrooms

Shiitake mushrooms contain approximately 4% of your Vitamin D daily requirements. In fact, mushrooms are higher in Vitamin D than any other vegetable. If you like mushrooms, include shiitake mushrooms in your healthy diet.

If you suffer from weak bones, poorly functioning digestive tract, joint pain, low mood, or general fatigue, consider adding in these foods rich in Vitamin D. These foods give me energy, put me in a good mood, and help me feel better.

Do you enjoy any of these foods rich in Vitamin D? Share your thoughts, please!