Top 10 Whole Foods Vitamin D

Vitamin D Whole Foods: بسم الله الرحمن الرحيم

In the presence of sunlight, our body can produce some vitamins such as vitamin D, and it is possible to obtain them from food sources. However, as our bodies are incapable of producing them themselves, it is necessary to obtain additional vitamins exclusively from external sources in the diet.

The NIH recommends that adults should take at least 400 to 800 IU (20 micrograms) of Vitamin D every day. It is true though that getting yourself exposed to the sun to intake your daily dose of Vitamin D also has downsides. Some people may have their reasons, especially considering issues. Such as weather, work schedules, and health-related problems among others but this may not be the most preferable option. You can add several foods having high contents of vitamin D to your menu. Here you will learn more about these top 10 nutritious whole foods that are high in vitamin D, and how they can help you maintain optimal health.

Top 10 Whole Foods Vitamin D

1. Oily Fish 

Oily fish include:

  • salmon
  • trout
  • mackerel

Rainbow trout is a good example as it provides for more than 100% of the daily requirement (about 645 IUs). For instance, an average serving of rainbow trout that weighs 3 ounces can have 200-3 There might be more vitamin D in wild salmon compared to farmed.
Other fish that are good sources of vitamin D include:

  • halibut 
  • carp
  • swordfish 
  • catfish

Vitamin D is available in canned fish, such as tuna, sardines, and herring, which can serve as economical alternatives when there are no more sources to be found.” However, methylmercury, a compound present in many fish species, can be found in tuna labeled as “canned”. For each week, it is acceptable to eat up to six ounces of light tuna. There are rich levels of vitamin D in sardines and herrings, both types of oily fish. Canned sardines provide approximately 193 IU of vitamin D per 100 grams, while a serving of herring contains 214 IU.

2 . Cod liver oil

The old remedy of cod liver oil continues to be employed today in the prevention and therapy of rickets. Cod liver oil is an extremely concentrated source of nutrients one tablespoon of it provides 1360 IU of vitamin D.

3. Beef liver

Beef liver may be good for some people but it has very high Vitamin D content – one slice of pan-fried cooked beef liver supplies about 40 IUs of vitamin D as per USDA data. Liver sausage is a nice supplement that you can include in your meals, and it contains enough vitamin D.

4. Mushrooms 

Vitamin D is the only natural vegetarian source among mushrooms, except for fortified foods. There is a difference between vitamin D2 which appears in mushrooms after exposure to ultraviolet radiation and vitamin D3 which develops in humans. Wild mushrooms produce vitamin D in the presence of sunlight. However, commercially grown mushrooms receive the same exposure through UV lamps.  You can obtain 1110 IU of Vitamin D from a cup of cremini mushrooms that is exposed to UV light.

Related: Cordycepds Mushroom Benefits for Women

5. Egg Yolk

Eggs provide a quick and easy way for you to add vitamin D to your daily meals. Egg yolks contain vitamin D and not the whites. One egg yolk is estimated to contain approximately 41 IU of vitamin D per unit. According to the USDA report, this represents an important 64% increase compared to the findings made in 2002. Such alterations result from modifications in the diet of hens that lay eggs; for example, there are new feedstuffs containing vitamin D. Furthermore, eggs from the level of vitamin D in eggs from free-range chicken, which roam outdoors, is found even higher than that of eggs from indoor-raised chicken.

6. Fortified Foods

The foods that have been boosted with other nutrients not found naturally in the food are labeled as “fortified”.
Food fortification is important as just a couple of meals provide enough vitamin D naturally. Many plant-based milk alternatives, such as soy, almond, and oat milk, are supplemented with a similar amount of vitamin D. 

7. Fortified cereals

The vitamin D is fortified in certain cereals and instant oatmeal, which are mixed with milk to give rise to double doses of that essential nutrient. Adding vitamin D for breakfast can be done easily through fortified cereals. There are plenty of healthy cereals that boast a huge amount of Vitamin D, but it’s important to always read the label and go for whole wheat products rather than sugar-rich varieties.

8. Fortified orange juice

Oranges are mainly popular because of their high vitamin C. Vitamin D is often added in order to increase the nutritional value of orange juice. There’s an excellent vitamin D2 and D3 source in the orange juice because your body is easily absorbed. After starting the day with a glass of nutrient orange juice, it is possible to raise vitamin D by up to 100 IU in each cup according to your brand.

For that reason, Vitamin D is added to orange juice when it is enriched. Orange juice is a great source of Vitamin D2 and D3 as the body quickly absorbs them. You can also get about 100 IU of vitamin D in one cup of fortified orange juice as an added benefit to starting your day.

9. Fortified milk 

Another common fortified beverage is milk which helps provide our daily need of Vitamin D. Most cow’s milk is usually fortified with roughly 120 IUs of vitamin D and thus proves to be a great source of calcium. Milk is not naturally rich in vitamin D; therefore, manufacturers are allowed to supplement it with vitamin D3 for animal milk and vitamin D2 for vegetable milk equivalents to adequately meet their needs.

10. Yogurt

Yogurt is an excellent snack food, thanks to its combination of nutrition with convenience by containing calcium and protein; yogurt may also contain vitamin D, in particular Greek yogurt. Which has a high level of vitamin D relative to other yogurts. A six-ounce serving of Greek yogurt can provide up to 17% of the daily vitamin D requirement. Yogurt can also serve as a good base for nutrient–rich foods such as nuts and granola or even healthy desserts.

Related: Easy Goat’s Milk Yogurt Recipe Without Yogurt


Vitamin D is crucial in our body and can be acquired from several sources – for example, sunlight, tablets, or specific meal components.
The best way to get enough vitamin D is through eating foods such as fatty fish like salmon, trout, mackerel, cod liver oil, beef liver, mushrooms, scrambled eggs, pate, yogurt, fortified foods, etc. Enjoy the following top 10 best Vitamin D whole foods. These options, rich in nutrients can enhance your overall health. Whether you’re a lover of seafood or prefer to eat plants, there is something for everyone with healthy levels of Vitamin D. 

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