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Three ounces of cooked wild sockeye salmon has 570 international units (IUs) of vitamin D—or about 70% of the recommended daily intake. While salmon is an excellent source of vitamin D, other foods can offer comparable or even higher amounts per serving.
1. Rainbow Trout
Serving size: 3 ounces (oz)
Vitamin D: 645 IUs
Rainbow trout is a freshwater fish that is packed with vitamin D. Most people can fulfill their recommended daily intake with one serving of trout.
In addition to its vitamin D benefits, rainbow trout is also an excellent source of high-quality protein, omega-3 fatty acids, and essential minerals like selenium and potassium.
2. Cod Liver Oil
Serving size: 1 tablespoon
Vitamin D: 1,360 IUs
Cod liver oil isn’t a food, per se, but the supplement is a great source of vitamin D. A tablespoon provides nearly double the amount you need each day.
Beyond its impressive vitamin D content, cod liver oil is also rich in vitamin A and omega-3 fatty acids, which play key roles in immune function, eye health, and reducing inflammation.
3. Mackerel
Serving size: 3 oz
Vitamin D: 388 IUs
In addition to vitamin D, Atlantic mackerel is loaded with omega-3 fatty acids, which support brain function and heart health, and provides a solid dose of B vitamins, particularly vitamin B12, which helps maintain energy and nerve health.
Other Foods That Are Rich in Vitamin D
Vitamin D is found naturally in a few foods, including fish (like those above), beef liver, egg yolk, and cheese. Here are six foods that are naturally high in vitamin D:
- Canned tuna (3 oz): 68 IUs
- Herring (3 oz): 182 IUs
- Tilapia: (1 fillet) 130 IUs
- Flounder (3 oz): 118 IUs
- Eggs (2, scrambled): 88 IUs
- Sardines (2 sardines): 46 IUs
Vitamin D is also added to many foods in the United States, making them a great way to incorporate vitamin D into your diet. These foods, including wheat and dairy products, are said to be fortified with vitamin D.
In addition, some mushrooms that are exposed to UV light during cultivation can be a great source of vitamin D.
Here are nine more foods that can help you boost your vitamin D intake:
- Mushrooms (half cup, exposed to UV light): 366 IUs
- 2% milk, fortified (1 cup): 120 IUs
- Fortified yogurt (1 cup): 127 IUs
- Orange juice, fortified (1 cup): 100 IUs
- Soy, almond, or oat milk, fortified (1 cup): 100-144 IUs
- American cheese (fortified, one slice): 84 IUs
- Cereal, fortified (one serving): 80 IUs
Read the original article on Verywell Health
