What are the high vitamin D foods?

In this short article, we will answer the question “What are the high vitamin d foods?” and will discuss when you should take vitamin D.

The primary source of vitamin D is sun exposure. Contrary to common assumptions and in spite of worries about skin damage, modest sun exposure benefits health.

However, you will discover in this article which foods can increase your intake of the vitamin, which is crucial for more than simply vitamin D absorption and development.

Increased dietary intake of vitamin D sends it through a pathway until it is absorbed by the body. Vitamin D, a fat-soluble vitamin that is absorbed when there are lipids present, is the only vitamin that can be produced in our bodies as a result of sun exposure.

What are the high vitamin d foods?

Since we know that food plays a significant role in assisting you in enhancing the absorption of vitamin D in your body, we list the key sources for you to incorporate into your diet:

Oil of cod liver

Because it is a crucial oil generated from Atlantic cod livers, in complement to vitamin A and also omega 3 fatty acids, it provides a substantial amount of vitamin D.


Despite only having 42 IU of vitamin D in 100g of liver steak, which is minimal, it is a rich source of iron.

Egg yolk

The vitamin D content of a large egg yolk is 37 IU. In addition, eggs are a fantastic source of protein.


Nearly one-third of the daily necessary amount of IU, or 154 IU, is found in 100g of canned tuna (preserved in brine). The already-stored vitamin D in oil provides even more vitamin D despite having more fat.


This is yet another canned food choice for a diet richer in vitamin D. Just two cans of this fish contain 46 IU.


Salmon is among the foods with the most vitamin D. In excess of the daily need, 100g of canned salmon contains over 600 IU of vitamin D.

Enhanced cheese

The cheese types with the greatest vitamin D content include cheddar, Swiss, and ricotta. For instance, a serving of Swiss cheese has about 6 IU. Ricotta has 25 IU per serving. Despite this, it’s crucial to take into account the amount of fat they also contain.


The sun-exposed mushrooms with the highest vitamin D concentrations and best health are oyster, shitake, champignon, portobello, and Funghi Secchi.

Therefore, it’s imperative to pay close attention to the brands that give this cultivation a high priority. The mushroom may also be a good option for vegans who want to stabilize the body’s vitamin levels because it provides about 400IU of vitamin D in 100g.


Another less common food supports the body’s manufacture of vitamin D and contains iron, potassium, as well as other vitamins such as B and C.

Improved milk

Low-fat milk contains significant quantities of vitamin D. Nearly half of the recommended daily need is provided by 200 ml of vitamin D-fortified milk. Before including these foods in your regular diet, see a dietician.

Aim to have some sunlight exposure during the warmest month of the year in addition to eating a nutritious diet to conserve energy. 

During the rainy season and other occasions when getting proper sun exposure is more challenging, these stores might accumulate in our fat and liver.

How can the intake of vitamin D be increased?

The best and simplest way to absorb vitamin D is through sun exposure. Fair-skinned individuals should expose themselves to the sun for 15-20 minutes on average, 3 times per week.

People with darker skin need three to five times as long to produce the same quantity of vitamin D as people with fair skin. The best time for the body to synthesize vitamin D is in between 10 am and 3 pm owing to the incidence angle of sunshine.

People with white skin, light eyes, or hair as well as those with a predisposition for skin cancer should not follow this advice; in some cases, supplementation may be necessary.

To produce the right amount of vitamin D, you shouldn’t put sunscreen on your arms, legs, stomach, or back, but your face still has to be covered. After some of these brief moments of unprotected sunlight exposure, the use of sunscreen is essential.


In this short article, we have answered the question “What are the high vitamin d foods?” and have discussed when you should take vitamin D.



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