Published Jan 30, 2024
Wild or farmed, salmon is rich in vitamin D, with up to 160% of the Daily Value in a 3.5-ounce serving. Other fatty fish like halibut and mackerel also provide vitamin D.
A teaspoon of cod liver oil provides 450 IU of vitamin D, making up 56% of the Daily Value. It also contains other beneficial nutrients like vitamin A and omega-3 fatty acids.
Eggs from commercially raised hens have around 37 IU of vitamin D per yolk. Eggs from hens raised outdoors or fed vitamin D-enriched feed contain higher vitamin D levels.
Cow’s milk, soy milk, orange juice, cereals, and oatmeal are occasionally fortified foods with vitamin D. If a product isn't fortified, it won't provide vitamin D, so check before purchasing.
Mushrooms can produce vitamin D2 when exposed to UV light. For vitamin D, choose wild mushrooms or those treated with UV light.
Paneer and cheddar cheese have Vitamin D, adding flavour and nutrients to dishes. Including cheese in meals is a tasty way to get Vitamin D.