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 containing vitamin D in them naturally.
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 inside houses, cars and shopping malls, our actual exposure to the sun is limited. This fact may be a principle cause of many ailments, including depression.
For this reason, it is extremely important to have a diet high in Vitamin D or take a vitamin D3 supplement.
This is my ‘List of Foods Containing Vitamin D’, as well as some of the great potential benefits of the vitamin. (In no particular order)
Personal Disclaimer: Being a vegetarian 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.
Top Foods Containing Vitamin D
Shiitake & 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 adept at sucking up sunlight. Shiitake is also rich in B Vitamins like B1 & B2. Make sure that you find mushrooms that have been dried in the sun, not by some artificial means, in order to extract the benefits of high Vitamin D content.
Mackerel:
A small, 3½ ounce portion of this Omega-3 rich fish will give you 90% of the recommended daily amount. Currently, the FDA recommends that we eat more of these oily fishes to infuse our bodies with the vitamins and omega-3 essential fatty acids (EFA’s) that our body cannot produce on its own.
Sockeye Salmon:
A small 3½ ounces portion of cooked salmon will give you 90% of the Dietary Reference Intake for Vitamin D. Make sure to purchase salmon that has been caught from the wild, if not, then sustainably farmed. Salmon eat zooplankton, an excellent source of the important vitamin.
Herring:
Fish like herring are so high in vitamin D because they are the part of our food chain that thrive on plankton, which is chocked full of the vitamin.
Sardines:
Sardines are one of the best foods containing 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.
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.
Tuna fish:
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,” providing a host of health benefits to your body, like better memory and brain function.
Cod Liver Oil:
If you can stomach the strong aroma, this oil is super-rich in sunlight Vitamin D. This marvelously golden, yet terrible-tasting oil, is also rich in omega-3 fatty acids. Incorporating this oil into your diet will help you increase your bones ability to stay strong and healthy. Because of its high Vitamin D content, cod liver oil has also been shown to prevent osteoporosis in adult, improve brain function and optimize the functioning of the nervous system. What is more, the oil holds 10,000 IUs of vitamin D. One tablespoon of the oil provides more than enough Vitamin D for the day.
Eggs:
Eggs are another food containing vitamin D in small amounts. Eating one egg will provide you with approximately 10% of your daily needs. I would personally recommend to eat free-range eggs from a local farm, if possible.
Sunshine:
Okay, we know it’s not a food, but daily “doses” of sunshine can seriously up 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!
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.
February 1st, 2012 at 2:22 pm
If people don’t like the taste of codliver oil they can put the oil in a small container and top it up with milk and give a shake and then drink it.
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December 10th, 2011 at 12:50 am
It is true, much of what is in our food stuff today contain many toxins, land or sea, and pharmaceutical drugs and our drinking water. Dr F R Klenner (1907 – 1984) cured almost every virus known to man with Vitamin C. Prevented prolonged agony and death from Poisons and toxins, including snake, Pus caterpillar, Black widow spider, drug overdose etc. etc, with vitamin C. One gram to 150 grams a day, oral, injections, and iv without ill effects. The FDA rd’s are a sick joke leaving the door open to every ailment known to man. Dr. Klenner, Irwin Stone, Linus Pauling took 15 t0 20 grams every day for over 20 years. Research these people, I did and have never been healthier. Research has shown that Vitamin C and the immune system vitamins neutruelize and store poisons and toxins in the liver then dumped, when triggered by (would you believe) caffine. More research: ‘sugar the sweetest poison of all’.
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December 1st, 2011 at 8:05 pm
Great post, thanks. I suffer from pernicious Anemia, which needs a vitamin D boost to top up vitamin b12 problems. Since I only get vi b12 injections a list of strong Vit D options is perfect!
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November 30th, 2011 at 2:31 am
looks like Omega-3 supplements or Sunlight may be the best bet. Sunlight is the free way to get Vitamin D3 unless of course you are paying for tanning then that can get expensive.
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September 28th, 2011 at 9:54 am
thanks for sharing, i love vitamin D
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June 2nd, 2011 at 4:29 pm
I agree
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May 3rd, 2011 at 5:26 pm
This is a pretty good list of vitamin d foods. Thank you for compiling it, i’m going to try to add more of them to my diet.
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February 2nd, 2011 at 1:03 pm
I also wish there were more vitamin d foods for vegetarians. I love shiitake mushrooms, but i would grow tired of them really quickly if I ate them everyday. I guess more time in the sun is the way to go for me. Good list.
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February 1st, 2011 at 4:40 pm
Great list of Vitamin D Foods! I wish there were more vegetarian sources. But, I do love me some shittake mushrooms, so maybe I’ll just make it a point to eat more of those.
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January 30th, 2011 at 12:08 pm
Okay I am allergic to a lot of things and that’s a huge issue.
I have been looking for an Organic Vit D supplement without soy or a whole lot of added iodine, and nothing natural added like “natural orange flavor”. Plain cod liver oil may be okay if it is from the artic etc.
Would anyone know of such a company or product?
How about lanolin, is that a legit source of D and is it D3 and can we absorb it?
So there are lamps out there that claim to provide some D3, has anyone looked into that, does anyone know abot those?
Thanks
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Sam replied on March 6th, 2011:
Anna, check out Garden of Life/Vitamin Code; the Raw D3 supplement might be the way to go for you.
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RD replied on August 5th, 2011:
Solar D Gems by Carlson labs is cod liver oil gelcaps containing 2000 or 4000IU per gelcap. Also Natures Plus has a Source of Life Gardeb D3 mushroom blend having 5000 IU per two capsules
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January 19th, 2011 at 7:17 am
This says shiitakes have no vitamin D.
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2487/2
Is it wrong?
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Dr. Edward Group replied on January 27th, 2011:
Hi Grant!
Thank you for your question. Regular dried shiitake contain around 105 IU of Vitamin D per 15 gram serving. Here’s a couple of sites that may provide you with some insight on Vitamin D and Mushrooms.
Hope this clears things up for you. Have a great day!
~Dr. G
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January 18th, 2011 at 5:54 am
Vitamin D is not added to processed foods in China, and most of the food items listed here (and elsewhere) are not available in China. Your information is really only useful to people living in the developed world. Without more comprehensive and accurate information, it seems those of us in developing countries must take a vitamin D supplement.
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December 28th, 2010 at 9:03 pm
Vitamin D is added to milk artificially. What other mammal continues to drink milk after it has been weaned? (Cats only drink it because we put it in front of them). Why do you think we have so many problems with lactose intolerance in this country? The dairy lobbyists have us by the you know whats! Do you know of any other nation that sits down to some “milk and cookies”? In the 1930′s children needed vitamin D so the dailry companies added it to the milk. Milk is just pus and blood. No need for it. It causes celiac disease to name just one. Sunshine is the best source of vitamin D. Sorry – the truth hurts sometimes!
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Melissa replied on September 3rd, 2011:
Not if you consume RAW, ORGANIC, PASTURED dairy!
Vitamin D is NATURALLY present and also does Not contain puss and blood!!
Do some Un-biased research that does Not look at pasteurized, hormone-riddled, milk!
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mike replied on January 3rd, 2011:
Actually in mogolian culture milk and dairy are very heavily used. So yes there are other cultures. But for the most part I do agree that we as americans consume entirely way to much milk and dairy. But cheese is so good! Hahahahaha
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December 28th, 2010 at 6:52 am
I eat salmon and eggs almost every day, so I should be fine with the vitamin D. About sunshine, does tanning lamp have the same effect on our vitamin D production as the real sun?
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Vanessa Lamers replied on December 31st, 2010:
No, it doesn’t create production of Vitamin D at all. Unfortunately.
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December 21st, 2010 at 1:30 pm
“catfish are constantly taking in minuscule sea life that create vitamin D from sunlight.”
Sea life? catfish is freshwater fish…
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D gibeaut replied on January 4th, 2011:
Ive caught many catfish in the Atlantic!
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December 5th, 2010 at 9:32 am
Who knew Vitamin D could taste so good. Tuna, Eggs, and sunshine.. everything I need to start my day!
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December 3rd, 2010 at 5:31 am
Hi ,Looking for Vitamin D foods I’ve landed here .I’m going to look more into your site but must submeet this : Youre recommandation’s are all sea foods ,xcept the sun .you need to know that a Class Action was served in Sin Francico this year against 10 of the biggest Fish oil producers .After you reaserch it ,or after you ask me for more on it , You will change [ so i hope ] this recommandetions . You can’t eat see product safely anymore ,no matter from what sea you get them . We as humans have made all seas so poisonous that in my life time ,or yours ,no sea is safe again . I don’t know yet what is recommanded as Omega3 source ,if at all on on this site .But all prices of fish omega dropped over night ,for good and for a very good reason . It can’t be coverd here ,But PCB”S mercury ,arseniac ,& so many other names are dripping to Oceans and seas every minute see food will never be safe again . with your permission I’d like to send you more ,very methodical a scientific info on it .thanks ,moshe
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November 15th, 2010 at 1:32 pm
Well there is nothing wrong in eating meat. Our bodies need the protein and calories to perform it’s best. We need to avoid foods that has no nutritional values.
My wife is vegetarian and she takes vitamin D supplements. She had a great advice from a dermatologist to have at least take a 20-30 minute sun bathe around 7-10 am when the heat of the sun ain’t that harmful for your skin yet.
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October 26th, 2010 at 4:49 am
Vitamin D are crucial for the absorption and metabolism of calcium and phosphorous, which have various functions, especially the maintenance of healthy bones. It is an immune system regulator. Various studies have shown that people with adequate levels of vitamin D have a significantly lower risk of developing cancer, compared to people with lower levels.
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October 23rd, 2010 at 11:04 am
Hi! I’m just wondering if cooking the fish or eating it raw is better. I don’t eat meat but I do eat fish and I love sushi. Just wondering if raw fish has the same benefits. Thanks.
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October 12th, 2010 at 8:37 am
Wow, these are great sources of Vitamin D. Sunlight? I never expected this one, it’s great to be informed.
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June 14th, 2010 at 7:19 pm
Our medical authorities and TV food marketing ads preach “low fat, low cholesterol”. Top independent nutritionists make it pretty clear that without blood serum cholesterol the sun’s UV rays are unable to be converted to vitamin D3 by the human body. Why the contradiction? Sun blocker profits?
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Gary Whitby replied on July 13th, 2010:
Right. Also, has anyone noticed that the advice given here contravenes the FDA’s advice not to eat tuna more than once per week because of its high mercury content?
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SciGuy replied on July 13th, 2010:
Well, in fairness, he does say that he doesn’t eat these foods, because he’s a vegetarian. But because so many people want to know about foods with vitamin d. I would hope at this point, people widely know that eating too much tuna isn’t great for you.
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kid replied on September 22nd, 2010:
I agree. In general, u can never get too much of anything. Even too much sun won’t get you back.
February 6th, 2010 at 4:40 pm
I agree with Annie and Karen.
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November 29th, 2009 at 1:09 am
if you want to get more vitamin D :
you must jogging more frequently in the morning and uder the morning sun rays, because sun in the morning contains a lots of vitamin D.
Natural Gout Remedies
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November 20th, 2009 at 9:41 pm
Hi, That is good you are putting foods with Vitamin D. You say you do not eat meat. But fish is meat, give your head a shake. I eat meat, but not all the time. Meat has protien and other essetial vitamins as well. Nothing wrong with little meat. I see most vegetatarians, look a little pale most of the time. if they ate a small portion of meat, they would have some color to them. And would have a little more enegy. Thank you.
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November 12th, 2009 at 6:18 am
I think sun light is the best resource of Vit. D and natural too. Take directly from nature.
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November 12th, 2009 at 6:12 am
I had no idea that sun light could be a good source of Vitamin D. Good to know.
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November 5th, 2009 at 1:18 am
20 minutes in the sunshine is not a lot to ask from even the busiest executive and eating tuna daily is NOT the road to good health. Fatty fish is very good for you, but not more than a couple of times a week.
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November 2nd, 2009 at 2:26 pm
I seriously concur that sunshine lifts the spirit while sunbathing in small doses using adequate protection is the best form to get quality vitamin D. And the best part about it is it’s all natural!
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October 29th, 2009 at 7:00 pm
Milk should not be consumed by humans. It is just pus and blood…no nutritional value at all. All the good stuff is heated to death by pastuerization. Have you seen how a cow is milked and the whole process?
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karen replied on November 3rd, 2009:
I agree 100% with Annie!
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October 27th, 2009 at 10:34 am
Milk isn’t listed because in the US the vitamin D is added to it, not natural. There is some naturally if you get milk from pastured cattle, but even that is only over the summer.
But from what I can tell, listing shitake and other mushrooms is …. iffy at best. 4 oz of dried shitakes gives like 175 units of D (and most of that D2 not D3). So it would be about 10 oz of DRIED shitakes for 400 units. 10 oz of dried shitakes would be like 5 cups or 60+ oz rehydrated. That’s a shitake-load of mushrooms per day!
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October 25th, 2009 at 9:15 am
Thanks for providing this list. My wife and I just recently added a Vitamin D supplement after she did some research and (if I remember correctly) read some advice on how to properly supplement from Dr. Mercola.
I had no idea that mushrooms could be a good source of Vitamin D. Good to know.
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October 22nd, 2009 at 3:15 pm
Why didn’t milk make the list of foods containing vitamin d? That’s the first one that comes to my mind.
Good to know that sardines have plenty of vitamin d, I love those little buggers.
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Robert T replied on January 13th, 2010:
I did not know that
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