15 Foods With The Highest Amounts of Vitamin D from 15 Foods With The Highest Amounts of Vitamin D

15 Foods With The Highest Amounts of Vitamin D

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15 Foods With The Highest Amounts of Vitamin D

Obtaining a sufficient amount of vitamin D from natural foods is difficult alone, which is why it’s important to choose the right foods that have a high vitamin D content to make sure that we are obtaining our daily intake, Lisa El-Behnaihy, Nutritionist at Eat.Love.Believe, says. “Vitamin D assists with the balance of phosphorus, cell differentiation, immunity, insulin secretion and blood pressure regulation.”

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Shitake mushrooms

“There are a range of mushrooms that contain vitamin D; however, the sundried shitake mushrooms will give you the highest amount compared to the regular ones, with a total of 1600 IU of D2,” Lisa El-Behnaihy, Nutritionist at Eat.Love.Believe, says. “This is because we obtain a large amount of vitamin D from sunlight.”

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Salmon

“To obtain the highest amount of vitamin D opt for fresh and wild salmon which gives you between 600-1000 IU of vitamin D3, it will also provide a higher amount of omega 3’s and mineral content,” El-Behnaihy says. “Farmed salmon will still contain a small amount of vitamin D with around 250 IU.”

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Sardines

Sardines are “another oily fish that contains 300 IU of D3,” El-Behnaihy says. “Enjoy this raw, canned, pickled or smoked; however, still opt for the fresh and wild sardines to gain the most amount of vitamin D.”

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Mackerel

Mackerel provides us with a generous amount of vitamin D, 250 IU of D3, El-Behnaihy says. It is “also a great source of healthy fats and protein.”

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Egg yolk

Egg yolks contain 20 IU of vitamin D2 and D3; remember to still consume the whole egg for many other nutrients that the whole egg provides,” El-Behnaihy says. “Also choose eggs that are organic or free range as the chickens have been raised outside and in direct sunlight, enhancing the vitamin D levels.”

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Canned tuna

“Although opting for a fresh and wild tuna will have a higher level of vitamin D, canned tuna contains 230 IU of vitamin D3,” El-Behnaihy says. “Be careful with the amount of canned tuna that you consume, with it being high in mercury, and if this builds up in the body it can be quite toxic.”

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Fortified All Bran Cereal

“A fortified All Bran type cereal is a whole-wheat breakfast option containing slow released carbohydrate,” Harry Routledge, Performance Nutritionist at Healthspan Elite, says. “In addition 100g All Bran contains 156 IU Vitamin D.”

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Cod liver oil

This is perhaps the single best food source of vitamin D out there. It is commonly taken as a dietary supplement. A single teaspoon — 4 grams — contains 450 IUs, which is 113 percent of DV. In addition to providing you with all the vitamin D you need, cod liver oil has been known to help relieve joint stiffness, benefit heart health, and help repair wounded nails and skin.

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Smoked Trout

“Trout is another fish source high in omega-3 fatty acids and protein,” Routledge says. 100g of smoked trout contains 21.5g of protein and 440 IU Vitamin D, he adds.

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Soy Milk

“Soy milk is a dairy alternative that is brilliant for individuals with intolerance to lactose,” Routledge says. “In addition, 100ml soy milk contains 32 IU Vitamin D.” Soy milk has also proven to improve lipid profile, promote weight loss, and even prevent prostate cancer.

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Cheese

“Cheese is a food source produced from milk and is high in fats, and contains 12 IU Vitamin D,” Routledge says. It’s also an excellent source of protein and contains a variety of vitamins and minerals – other than vitamin D – some of which include calcium, vitamin B12, zinc, and riboflavin.

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Liver

Liver is a food source which contains a variety of vitamins and minerals, some of which include vitamin B12, vitamin A, protein, magnesium, and iron. “In addition 100g of liver contain 36 IU Vitamin D,” Routledge says.

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Tofu

A one-fifth block of fortified raw tofu has 120 IU of vitamin D; it’s also a good protein source. Other tofu and soy foods high in Vitamin D are lite silken tofu (21 percent), sprouted tofu, and extra firm tofu and firm tofu (14 percent).

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Some Orange Juices

If you suffer from lactose intolerance, getting your vitamin D from milk is nearly impossible - that is unless you want to make yourself sick. Orange juice is a good alternative. It has been fortified with vitamin D and calcium.

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Almond Milk

If regular milk and soy milk aren’t your thing, consider drinking almond milk. In one cup of almond milk you will get 20 percent of your daily value of vitamin D. A study shows that just 20 almonds a day are enough to improve your digestive health. Almonds are packed with plant-based protein and healthy fats.

15 Foods With The Highest Amounts of Vitamin D