Great sources of Vitamin D

Top Foods Containing Vitamin DShiitake & 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 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. I take it in a capsule form. I like the fermented cod liver oil from Green Pasture.

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: Light hitting the skin from the sun’s rays stimulates the production of this vitamin and hormones. 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 The hormonal functions of vitamin D include regulation of bone health, regulation of muscle health (including both skeletal and heart muscle), regulation of immune response, regulation of insulin and blood sugar, and regulation of calcium and phosphorus metabolism. The role of vitamin D in cancer prevention is a lively area of current research, and the linking vitamin D to cancer prevention are not completely evident. Nevertheless, research has shown a clear role for vitamin D in prevention of the following types of cancer: bladder cancer, breast cancer, colon cancer, ovarian cancer, prostate, and rectal cancer. In certain situations, vitamin D may also play a role in cancer treatment.

World's Healthiest Foods rich invitamin D

Food                               Cals%                                           Daily Value


Salmon                           245                                           264.7%


Sardines                        189                                              43.7%


Milk - Goat                     168                                             31.1%


Milk                                   122                                              29.8%


Mushrooms - Shiitake     48                                                7%


Eggs                                       78                                              6.6%



World's Healthiest Foods