Vitamin D is a fat soluble vitamin which means that if you are not eating any kind of fat or oil then you can have deficiency of this vitamin.
Among foods high in vitamin D, seafood is the best source. Fish liver oil and fishes such as salmonella, trout, and tuna are among best vitamin D sources.
Different forms of vitamin D are found in food. Animal based vitamin D foods provides vitamin D3 while plant based vitamin D foods provides vitamin D2.
Therefore vitamin D foods such as beef liver, cheese, and eggs yolk provides D3 while mushrooms provide D2.
Foods High In Vitamin D | Vitamin D Sources
We have discussed 10 foods high in vitamin D. Packaged foods contains label, in these labels, vitamin D is mentioned in different units.
We have provided you 10 vitamin D sources in Daily Value(DV), International Unit (IU), and Micrograms (mcg). First have a look at label and then check how much vitamin D are you getting.
1. Cod Liver Oil
You will be shocked to know that just 1 tablespoon of cod liver oil provides 170% daily value(DV) which is equal to 34 mcg and 1360 International Unit (IU).
2. Trout
Among vitamin D sources, trout comes on second number. 3 ounces of trout provides 81% DV, 645 IU and 16.2 mcg of vitamin D.
3. Salmon
Salmon is prepared easily and is a healthy and delicious vitamin food. 3 ounces of salmon provides 71% DV, 570 IU, and 14.2 mcg.
4. Mushrooms
Top four foods high in vitamin D provide vitamin D3 because they are animal based. Now we have mushrooms, which are one of the plant based vitamin D sources therefore they provide vitamin D2. Half cup of mushrooms provide 46% DV, 366 IU, and 9.2 mcg.
5. Milk
1 cup of milk provides 15% DV which is equal to 120 IU, and 2.9 mcg. But it is fortified milk that provides you vitamin D.
6. Soy, Oat Milk, And Almonds
Soy, oat milk, and almonds are also good vitamin D sources but fortified ones are great. 1 cup of these fortified forms contains 13-18% DV, 100-144% IU and 2.5-3.6 mcg.
7. Ready-To-Eat Cereal
1 serving fortified with 10% DV of vitamin D provides 10% DV, equal to 80 IU, and 2 mcg.
8. Sardines
Among foods high in vitamin D, seafood is the top-notch category. 2 sardines provide you 6% DV, 46 IU, and 1.2 mcg.
9. Egg
1 large eggs provide you 6% DV which is equal to 44 IU and 1.1 mcg so eggs are also among top vitamin D foods.
10. Beef Liver
At the end of list of foods high in vitamin D, we have beef liver. 3 ounces of beef liver provides you 5% DV which is equal to 42 IU, and 1 mcg.
Summary
Like other vitamins, we don't have many vitamin D foods but here are 10 vitamin D sources mentioned in this article. These are top 10 foods high in vitamin D. Top-notch vitamin D foods includes fishes such as salmon, trout, sardines and fish liver oils but eggs and beef liver also among top vitamin D foods.
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