Sunshine on Your Plate: 10 Top Foods High in Vitamin D for a Healthier You!

1. Salmon. A 3-ounce serving of cooked salmon provides about 450 IU of vitamin D, which is about 90% of the Daily Value (DV). Salmon is also a good source of omega-3 fatty acids, which are beneficial for heart health.Opens in a new windowwww.realsimple.comSalmon food high in vitamin D
2. Tuna. A 3-ounce serving of canned tuna provides about 150 IU of vitamin D, which is about 30% of the DV. Tuna is also a good source of protein and low in mercury, making it a healthy choice for seafood lovers.Opens in a new windowwww.bhg.comTuna food high in vitamin D
3. Mackerel. A 3-ounce serving of cooked mackerel provides about 360 IU of vitamin D, which is about 72% of the DV. Mackerel is also a good source of omega-3 fatty acids and selenium, an important mineral for thyroid function.Opens in a new windowwww.doctorkiltz.comMackerel food high in vitamin D
4. Cod liver oil. A tablespoon of cod liver oil provides about 1,360 IU of vitamin D, which is more than 300% of the DV. Cod liver oil is also a good source of omega-3 fatty acids and vitamin A.Opens in a new windowwww.drweil.comCod liver oil food high in vitamin D
5. Egg yolks. One egg yolk provides about 37 IU of vitamin D, which is about 7% of the DV. Egg yolks are also a good source of protein, choline, and lutein.Opens in a new windowwww.mealfit.coEgg yolks food high in vitamin D
6. Fortified milk. A cup of fortified milk provides about 120 IU of vitamin D, which is about 24% of the DV. Fortified milk is also a good source of calcium and protein.Opens in a new windowwww.bhg.comFortified milk food high in vitamin D
7. Fortified orange juice. A cup of fortified orange juice provides about 100 IU of vitamin D, which is about 20% of the DV. Fortified orange juice is also a good source of vitamin C.Opens in a new windowwww.eatthis.comFortified orange juice food high in vitamin D
8. Mushrooms. Some mushrooms, such as portobello and shiitake, contain vitamin D. A 3-ounce serving of cooked portobello mushrooms provides about 20 IU of vitamin D, which is about 4% of the DV.Opens in a new windowexplore.globalhealing.comMushrooms food high in vitamin D
9. Beef liver. A 3-ounce serving of cooked beef liver provides about 55 IU of vitamin D, which is about 11% of the DV. Beef liver is also a good source of protein, iron, and zinc.Opens in a new windowwww.tuasaude.comBeef liver food high in vitamin D
10. Yogurt. Some brands of yogurt are fortified with vitamin D. A cup of fortified yogurt provides about 100 IU of vitamin D, which is about 20% of the DV. Fortified yogurt is also a good source of calcium and protein.Opens in a new windowwww.insider.comYogurt food high in vitamin D

If you are not getting enough vitamin D from your diet, you may need to take a supplement. However, it is important to talk to your doctor before taking any supplements, as too much vitamin D can be harmful.

Here are some tips for increasing your vitamin D intake:

• Eat a variety of foods that are naturally high in vitamin D, such as fatty fish, egg yolks, and fortified foods.
• Get some sunlight exposure. Your body can produce vitamin D when your skin is exposed to sunlight. However, it is important to avoid getting too much sun exposure, as this can increase your risk of skin cancer.
• Talk to your doctor about taking a vitamin D supplement.

By following these tips, you can help ensure that you are getting enough vitamin D for good health.