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10 Foods High in Vitamin D

Published on October 5, 2009, Last Updated on May 17, 2013

Although we can find many foods in the supermarket that have been fortified with a synthetic form of vitamin D, there are only a select number of foods that naturally contain vitamin D.

Normally, our body takes in vitamin D in the form of sun-synthesis through the skin. But in our modern times, where many of us spend countless hours indoors, our actual exposure to the sun is limited. This fact may be a principle cause of many ailments, including depression ^[1].

Personal Disclaimer: I follow an organic vegan diet and I personally use Vitamin D3 serum from premier research labs or consume Shiitake mushrooms. I also make sure I get some sunlight everyday. However, because I have received so many requests from meat eaters on sources of vitamin D in foods I decided to post the following food sources. I must say though that I do recommend a meatless diet for optimum health.

The Top Foods Containing Vitamin D

1. Shiitake and Button Mushrooms

Surprisingly, the dried versions of shiitake mushrooms are high in vitamin D. This may be due to the fact that these mushrooms are great at sucking up sunlight. Shiitake mushrooms are also rich in B vitamins like B1 and B2. Make sure that you find mushrooms that have been dried in the sun, not by artificial means, in order to achieve the benefits of high vitamin D content.

2. Mackerel

A small, 3½ ounce portion of these high omega-3 containing fish will give you 90% of your recommended daily amount. Currently, the FDA recommends that people eat more of these oily fishes to infuse their bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that the human body cannot produce on its own.

3. Sockeye Salmon

A small 3½ ounce portion of cooked salmon will give you 90% of the recommended dietary intake of Vitamin D. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed.

4. Herring

Herring are high in vitamin D because they thrive on plankton, which is full of vitamin D.

5. Sardines

Sardines are one of the best foods sources of vitamin D. One small tin can of sardines will provide you with approximately 70% of your daily needs. These tiny canned fish are also a great source for vitamin B12, omega-3 fatty acids, protein, and selenium.

6. Catfish

Catfish: Again, another fish that makes a habit of feeding on plankton, catfish are constantly taking in minuscule sea life that create vitamin D from sunlight.

7. Tuna

Eat 3 ounces of tuna daily for 50% of your vitamin D needs. Fresh, wild-caught tuna is the most nutritious. Remember, eating oily fish can also lubricate the body with “good fats” that provide health benefits like better memory and brain function.

8. Cod Liver Oil

If you can stomach the strong aroma, this oil is super-rich in vitamin D. This golden oil, is also rich in omega-3 fatty acids. Incorporating this oil into your diet will help promote healthy and strong bones. Because of its high Vitamin D content, cod liver oil has also been shown to prevent osteoporosis in adults, improve brain function, and optimize nervous system function.

9. Eggs

Eggs are another food that contains vitamin D in small amounts. Eating one egg daily will provide you with approximately 10% of your daily needs. I personally recommend eating free-range eggs from a local farm, if possible.

10. Sunshine

Okay, we know it’s not a food, but daily “doses” of sunshine can seriously increase your vitamin D intake. In fact, this vitamin has actually been referred to as the sunshine vitamin. Light hitting the skin from the sun’s rays stimulates the production of this vitamin and hormone. This is great news for those of us that can take a sun-bath daily. But, for those of us in colder, cloudier climates, we can up our intake from the foods we eat. This could explain why Native Inuit people in Alaska ate so much fish!

7 Health Benefits of Vitamin D

There are many reasons to stock up on foods containing vitamin D, health benefits of the vitamin include:

The prevention of chronic diseases such as many forms of cancer, osteoporosis, diabetes, heart disease, hypertension.
The protection and lubrication of your bones, teeth and hair.
The regulation of cellular growth and healthy cell activity.
Overall reduction of the inflammatory response, a condition known to cause many chronic diseases, from cancer to diabetes to obesity.
Protection against adult osteoporosis.
Reduction in the risk of breast cancer in postmenopausal women.
Significant reduction in the occurrence of prostate cancer in African-American men.

As I mentioned above, if you are a vegetarian or don’t eat fish, you can still get the same benefits by taking a vitamin D supplement or make sure to get plenty of sun on a daily basis.

-Dr. Edward F. Group III, DC, ND, DACBN, DABFM

References:

Vitamin D Council. Vitamin D and Depression: A patient friendly summary. 2012.

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About Dr Edward Group III DC, ND, DACBN, DABFM Dr. Edward F. Group III, DC, ND

Dr. Group has studied natural healing methods for over 20 years and now teaches individuals and practitioners all around the world. He no longer sees patients but solely concentrates on spreading the word of health and wellness to the global community. Under his leadership, Global Healing Center, Inc. has earned recognition as one of the largest alternative, natural and organic health resources on the Internet.

Dr. Edward Group

Mary,

Thank you for your post! It is difficult to know if it is the Vitamin D or maybe one of the ingredients in the product you have used that may have caused this reaction, but it does sound like you are sensitive to something. In order to regain the balance of the system, and regain control if the sensitivities, I would suggest a complete cleanse of the system. In order to accomplish this balance I would suggest the following:

Disease or poor health typically occurs when your body becomes so contaminated with toxic residue that your internal self-healing mechanism becomes suppressed. Every single day your body absorbs thousands of toxins from genetically modified foods, pesticides, meat, milk, soy, white flour, table salt, MSG (Monosodium Glutamate), microwaved foods,refined sugar, artificial sweeteners, air, water, caffeine, alcohol, electromagnetic radiation, heavy metals, harmful organisms, industrial chemicals, prescription drugs, vaccines, stress and more.

Great or exceptional health comes from keeping the body clean and reducing your daily toxin intake. Everyone should perform a Colon, Liver and Gallbladder, Harmful Organism and Chemical and Heavy Metal cleansing at least 2x per year. I also recommend Green Living Strategies such as eating Organic Foods, cleaning your air and water, using non-toxic chemicals, organic gardening, exercising and reducing your stress levels. For a comprehensive guide on restoring or improving your health I suggest you read “The Green Body Cleanse”.

My goal is to teach you how to improve your health by activating your own internal self-healing mechanism. The body is the best healing instrument in the world. Our bodies are designed to prevent or eliminate any disease! You see, the realSecret to Health cannot be patented or regulated … it can only be taught! I firmly believe the true definition of a doctor is”one who teaches” not “one who prescribes”.

To reactivate your self-healing mechanism, you must begin cleansing and purifying your body from years of toxin buildup. You also must eliminate the root cause of these toxins from your daily life and keep your body’s natural elimination routes (sweating, urination, defecation, respiration and menses in women) open and working effectively. Below I list the cleansing steps which have worked the best for me over the years and in the order which they should be performed. Please note that any of these cleanses can be performed individually at any time.

Dr. Groups Whole Body and “Green Living” Cleanse Steps:
Step 1: Fill out a Health Questionnaire to evaluate your current health status
Step 2: Perform the 7-Day Oxygen Colon Cleanse or the 6-Day Advanced Oxygen Colon Cleanse (recommended for best results)
Step 3: Perform your first Liver & Gallbladder Cleanse
Step 4: Rest for 5-10 days
Step 5: Perform your second Liver & Gallbladder Cleanse. During this time start on your Harmful Organism Cleanse.
Step 6: Fill out the Health Questionnaire again to evaluate your progress.
Step 7: Rest for 5-10 days
Step 8: During this rest period, test yourself for heavy metal toxicity using the Heavy Metal Test Kit
Step 9: Perform your third Liver and Gallbladder Cleanse
Step 10: Rest for 5-10 days and fill out the Health Questionnaire again
Step 11: Perform the Chemical & Heavy Metal Cleanse
Step 12: Continue on a maintenance dose of Oxy-Powder® 2-3x weekly to keep your intestines clean and prevent toxins from entering your body.
Step 13: Perform the “Green Living” Cleanse.
NOTE: Detoxifying the body is a big step in the right direction, but it must be coupled with an active effort to start avoiding or eliminating your exposure to heavy metals and toxic chemicals on a daily basis. My new book The Green Body Cleanse describes these toxins in detail and gives you easy methods for identifying and eliminating them from your diet, home and work environment so you can live a healthy, clean, and green life!

If you find that you have any questions please feel free to call the Global Healing Center and a representative will be happy to assist you.

Take care and be well!
carmen

Are there no vegetables which contain vitamin d.how about pulses or any white meat,do we find it in any of those,thanks,hope to have your answer,Carmen
http://www.GlobalHealingCenter.com GHCCustomerService

Carmen,
Thank you for your post! There are a number of vegetables that contain vitamin D in them, the following is a list of a few that may help you.

Vegetables High in Vitamin D – Vitamin D in Vegetables per 100 g
Mushrooms, shiitake, dried – Vitamin D 1660 IU
Mushrooms, shiitake, cooked, with salt – Vitamin D 303 IU
Mushrooms, shiitake, cooked, without salt – Vitamin D 303 IU
Mushrooms, cooked, boiled, drained, with salt – Vitamin D 90 IU
Mushrooms, canned, drained solids – Vitamin D 90 IU
Mushrooms, cooked, boiled, drained, without salt – Vitamin D 90 IU
Mushrooms, raw – Vitamin D 76 IU
Spinach souffle – Vitamin D 25 IU
Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and butter added – Vitamin D 12 IU
Corn pudding, home prepared – Vitamin D 11 IU
Potatoes, mashed, dehydrated, prepared from granules with milk, water and margarine added – Vitamin D 9 IU
Potatoes, mashed, home-prepared, whole milk and butter added – Vitamin D 8 IU
Potato pancakes – Vitamin D 8 IU
Potatoes, mashed, home-prepared, whole milk and margarine added – Vitamin D 6 IU
Potatoes, mashed, home-prepared, whole milk added – Vitamin D 6 IU

Thank you again for your comment, take care and be well!
http://Google Esha

Where is the cleansing done??
http://www.GlobalHealingCenter.com GHCCustomerService

Esha,
Thank you for your post! I must apologize, the information I posted on the previous response didn’t have a page link, you can find the instructions for this on our website or you can click: here
urmi

i am pure vegetarian can u tell me what should i eat ????????
Rosie Fellows

Fish, liver and eggs are the best way to get enough vitamin D. Depends how badly you want the health benefits.
Karla26

Hi! I was told by the neurologist just yesterday that i have a
trigeminal neuralgia and now the doctor will be giving me 5 injections whcih is vitamin D to avoid it from getting worst. Please advice the best meal that has vitamin D. Thank you so much and i look forward in hearing your kind response.
ghc_health

Karla,
Thank you for your email! We actually have an article currently posted called “10 Foods High in Vitamin D” and I think this may help you.

I may also suggest considering D3 Serum, a live source of natural vitamin D3 that will provide you with your daily recommended amount of vitamin D. It is free of binders, fillers and other toxic “tagalong” substances.

If you find that you have any questions please feel free to contact the Global Healing Center and we will be more than happy to help you.

Thank you again for your post, take care and be well!
mary

2 years ago my Vitamin D levels were normal – prior to the test I was working in an office constantly, hardly went out during the day and didn’t get much sunlight. Then I resigned and for the last 2 years have been outdoors constantly! so i was shocked when a recent blood test showed that I’m close to a Vitamin D deficiency even though I’ve been getting more sunshine that ever before – I’m really confused now
ghc_health

Mary,
Thank you for your post. Many people think of vitamin D as the nutrient they absorb from the sun. The sun rays themselves don’t actually contain any vitamin D; instead, skin that is penetrated by specific ultraviolet rays works to synthesize this energy into vitamin D, starting a process involving the liver and kidneys to create the essential hormone calcitriol.

Location, season and physical blocks can prevent UVB absorption. Regions north of latitude 40, running horizontally from northern California to New York City do not receive sufficient sun rays from September through May. In addition, anything physically blocking the sun’s rays impedes vitamin D synthesis, such as clothing, sunscreen with a sun protection factor higher than 15, coatings on windows and clouds in the sky. People with darker skin also require more sunlight, as their higher amount of melanin reduces their UVB exposure.

Keeping these concerns in mind you may find that your able to better absorb Vitamin D through supplementation, if anything giving this a try to be assure that you can get the D that your body needs may be beneficial. Once you have given this process some time I would suggest testing your levels again to see what the results would be.

I thank you for your post, take care and be well!
Eagle

In the Middle East the vegetable have names different from those in USA, where I am from. I would like a list of veggies names that you recommend and can buy in the Middle East. What foods are known to reduce blood sugar- diabetes – and high blood pressure?
Great web site!! :O)
pammy

i am suffering from muscle pain , so pls tell me which vitamin is good for muscle pain,and now iam doing exercise
Facebook User

Interesting how those who eat only plant products are veggie eaters while those who eat plant and animal products are called meat eaters. Wouldn’t Omnivore (or similar term) be more appropriate?

Otherwise, very good post, exactly what I was looking for. Thanks.
Facebook User

There is both fresh water and salt water catfish. I personally have caught some in streams in MD and in bays in FL (USA). The salt water ones don’t taste so good though. :/
Facebook User

There have been many studies on the benefits of raw vs. cooked foods. I personally don’t know of any that talks about fish, but it’s probably out there also. But if the same general rule applies, then different nutrients will be activated/deactivated with application of heat. So my personal rule is to eat mix of cooked and uncooked foods of all types.
Facebook User

Also, your body needs certain fats to function.
Facebook User

I think that is in reference to those who are expecting. But I could be wrong.
Brian Wirthman

Thought to mention golden barrel blackstrap molasses which is high in iron for those who avoid red meat.Also check out wh foods list on blackstrap molasses web page.It is a great resource for all to eat heathy.Thnk you for insight.Dont be iron defiecient for shure.Brian
Brooke

then you can just have silk soy milk c: it also has vitamin d!
marielle

thank because im finish to my ass.
jacko

Annie is a pinhead
sammy

children should especially have alot of vitamin d. it supports their physical growth and increses their chances of reaching or exceeding their potential height. A severe deficiency of this vitamin caused me to grow and cease to grow to the height of an average 10-11 year old, which is dpressing as i am 17 and turning 18 in less than two months.
lena

do you like molasses? Take a table spoon daily. the magnesium and potassium will feed your muscles.
lena

Sorry, I forgot to add, I take it for leg cramps, and it always helps me.
Cheng

Muscle pain often related to lack of Vitamin D.
Cheng

Vitamin D sufficient will cure both Diabetes and High Blood Pressure. In Middle East you got lots of sun, however, you may have stayed in door or due to the clothes to block the sunlight. Basically, only UVB 290 nm to 315 nm of sunlight can generate Vitamin D thru your skin choleterol, and only around noon time, say, 10am to 3pm. Also, winter time, north to 32N may NOT have any UVB at all during winter, so sun gives you none Vitamin D. If you take 5,000 iu of Vitamin D a day, your problem will be gone.

For short term treatment, you eat cinnamon will increase your cell sugar metabolize 20 times to reduce your blood sugar. And you eat banana, cantaloupe or kiwi and those with rich potassium will lower your high blood pressure.

Also keep in mind, that blood pressure is NOT stay the same thru out the day, it often goes lowest in 5am then start climbing up to reach highest of the day around 9:30am and then going down to reach lowest at 2pm and low to 5pm moving up again till sleep. So, if your doctor appointment on physical check up around 9:30pm, you will be much likely to be diagnostic high blood pressure. Also, the baseline is NOT the same through out the year, May to September the lowest and stay low till winter time with Jan and Feb the highest.
Cheng

In general, you are correct. However, in the US, milk is added Vitamin D, one serving gives you 25% DV, and together with cereal you got total 40% DV per serving. Ice Cream therefore got 20% DV so is other dairy products made out of milk. In high latitude area, over 32N, winter sunlight has no UVB, so people go intake much less Vitamin D, blood circulation form of Vitamin D has only about 1/3 of that in summer. So, say, in New York City and Boston around 42N, Nov, Dec, Jan and Feb has no sun vitamin d, milk and dairy product may be on source of vitamin d.
Cheng

You are correct. However, in our area, soy milk does not have vitamin d. Soy Milk is good for old man who has frequent peep at nights. Drink a cup of soy milk BEFORE sleep, any old may will NOT have to wake up to peep till next morning.
Cheng

Winter time your Vitamin D level often has 1/3 remained, so when did you take blood test is important. It is a fact that over 60% of people Vitamin D Insufficient during winter, and that’s another reason why people catch cold in winter.

Also that, even in summer, only a few hours around noon time has UVB, if you not working but get sunlight in early morning, say, before 11am or after 3pm, you may not get UVB, note the 11am in summer is in fact 10am due to day light saving time.

People working, while stay in office, often go out for lunch in sunny summer days, and take some walk during the most UVB time, that just 15 minutes got sufficient vitamin D.
simon

I disagree as you can buy now diifferent types of milk
RasRobert

I’m just wondering what tree that a mackerel, salmon, catfish, tuna, herring, sardines and eggs grow on?? These are not vegetarian by any means of the word. All these wanna be vegetarians that eat everything but vegetables and claim they know what is good for you must be questioned….
You are not a vegetarian if you eat fish, poultry, dairy or any of its byproducts….that is hypocrisy. Call a spade a spade, and an animal eater a animal eater and not a vegetarian. They just think they are so they can tell people they are but have no commitment or conviction to find out how the body really functions when living on a true vegetarian diet. God put us in the Garden of Eden for a reason, and not to eat His creatures for the pleasure of the stomach, but instead He gave them to us for the pleasure of our eye…..
rand

you suggest eating ranched salmon raised “sustainably”…
–May I suggest there is no such thing & that ranched salmon are a huge environmental problem, in addition to being a nutritional hoax—if you truly are in the “business” of nutrition consultation…you should improve your data base on this issue….
rand dawson Oregon
C Man

Jacko is an intellectual midget who can’t get a point across without resorting to an insult. And it’s definitely true that anonymity turns cowards into tough guys.
joyel

Flag as inappropriate
i am suffering from loss smell . so pls tell me which vitamin is good cureing loss smell
Melinda

Hi, For the past 6 months to a year I have been dealing with a vitamin D deficiency so my doctor put me on Vit D, After 3 to 4 days my tongue was swollen red and burning so I stopped taking the vit D and it cleared up I tried the liquid and same reaction so I stopped it and it cleared up so I decided to try a smaller dose and started taking a child’s gummy vitamin I had swellen in my tongue could I be allergic to vitamin D? My vitamin level is a 7 and I am so tired and depressed I have to avoid a lot of sunlight because I am on blood thinners for PE’s. I am 40 years old with a 10 year old daughter and I am exhausted.. Please give me some ideas.. Thanks so much!!!
http://healthbenefitsoff.com/ Health Benefits of

Thought to mention golden barrel black-strap molasses which is high in iron for those who avoid red meat. Also check out wh foods list on blackstrap molasses web page.It is a great resource for all to eat healthy. Think you for insight. Dont be iron deficient for shure. Brian
http://www.facebook.com/szilard.szabo.50 Szilard Szabo

True. Absolutely true about the usual milk in the US.
I – however – just bought
Organic,
Raw
Pasture fed (green grass, not grain that sickens cows)
milk from the Farmer’s Market. And it is awesome.
I also culture it. This multiplies beneficial enzymes and predigests at least half of the casein and lactose.

In a northern climate this stuff is wonderful and needed.

Also are you black, Mexican, white or Asian?
Big difference.
SAH

By the way, G-d tossed us out of the Garden of Eden not for eating his creatures, but because we ate fruit from the Tree of Knowledge!
Furthermore, G-d actually commands us to eat animals when He gave the laws of animal sacrifices, and the laws of pure animals that we should eat, and impure animals that we should not eat. The concept of “for eyes only” is written no where in the Bible. Rather, when we read the Bible, we see that G-d gives us His Blessing to eat the (free range, organic, grass fed) animals that He created.
http://www.facebook.com/henry.villalobos.9 Henry Guzman Villalobos

I ALSO TAKE VITAMIN D-3 1000 IU, EACH DAY!
http://www.facebook.com/henry.villalobos.9 Henry Guzman Villalobos

CHINESE SOY MILK IS ALSO GOOD!
kat

leaks are high in d!
kat

sorry no i misread!!! but adding butter helps d up your veggies!
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I love you

Thanks alot and plus my boobs went from a size A to a size D OMG now my crush and me are going out
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sarah

says who?

do u know how dirty a pig is which most people eat 3 times a day? haha why do you think most people who eat meat are so unhealthy and over weight
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