Buzz
Vitamin D is essential for overall health, not just for maintaining strong bones. It’s vital for immune function, cellular repair, and numerous other processes in the body. We acquire vitamin D from both sunlight and various foods, so let’s explore the foods that are richest in vitamin D.
You don’t need to rely solely on food to meet your vitamin D requirements
Before diving into food sources, it’s important to understand where vitamin D actually comes from. The main sources of vitamin D are sunlight and food (including supplements). If you’re getting enough sunlight, you don’t need to worry about meeting your needs through food, and the same goes for getting enough from your diet.
The amount of sunlight required for your body to produce sufficient vitamin D varies depending on your location and your skin type. For example, a study comparing sun exposure in Miami and Boston provides a useful benchmark. In Miami during the summer, a person with a medium skin tone (someone who tans easily but can still burn) only needs a few minutes of sunlight to meet their vitamin D needs for the day. Meanwhile, in Boston during the winter, the same individual might need up to two hours of sunlight, even when bundled up, to get the same amount of vitamin D.
Most health experts agree that if you're unsure whether you're getting enough vitamin D from food and sunlight, taking a supplement is the safer option. This is because the UV rays from the sun, which help your body convert vitamin D, are also the same rays that can contribute to skin cancer.
An alternative way to boost your vitamin D intake is through food, so let's explore that option further.
What is the daily vitamin D requirement through food?
There is no universal consensus on the exact amount of vitamin D needed, but according to the U.S. National Institutes of Health, 600 IU (international units) is considered sufficient for most individuals aged 1 to 70. For those over 70, the recommendation increases to 800 IU.
Nutrition labels use a daily value based on 800 IU, which is the recommended amount for older adults. This means most of us only need to aim for about 75% of the daily value, rather than trying to hit 100%.
International units (IU) exist because there are various forms of vitamin D in foods, and some forms are more effective than others. In general, 600 IU corresponds to 15 micrograms of vitamin D, and using IU simplifies things since you don't have to track which form of the vitamin is present in food.
The daily recommendations of 600 or 800 IU assume minimal sun exposure. They are meant for those who are bundled up, like someone in Boston during winter, not for those soaking up the sun in Miami.
Simple ways to boost your vitamin D intake
Increase your consumption of fatty fish
Fish are packed with vitamin D in their fat, which makes fatty fish like trout and salmon excellent sources of this vital nutrient.
A brief detour: Cod liver oil is often listed as a top source of vitamin D, as if people are still buying it and taking spoonfuls like in those old cartoons. (Maybe they do. If that's you, feel free to stop reading.) But for the rest of us, let’s forget about cod liver oil. However, if you're keen on getting your vitamin D that way, you can always grab some on Amazon.
If you'd rather enjoy the fish you’re eating, here’s the vitamin D content of various types of fish. All figures are from the USDA, reflecting the vitamin D content in a three-ounce cooked portion of each fish.
Trout (rainbow, farmed): 645 IU
Salmon (sockeye): 570 IU
Tuna (light, canned): 229 IU (or 460 IU for a small can)
Tilapia: 128 IU
Fish sticks: disappointingly, only 1 IU
Other animal-based sources rich in vitamin D
Certain land animals produce enough vitamin D to make them worthwhile sources of the nutrient.
Chicken eggs: 37 IU each (the vitamin D is found in the yolk)
Beef liver: 48 IU per three-ounce cooked portion
Milk is well-known for being a good source of vitamin D (the label often reads “vitamin D milk”). Some vitamin D is naturally found in the milkfat, which is why skim milk typically has lower vitamin D content, while whole milk does. Additionally, whole milk is often fortified to increase those vitamin D levels further.
Whole milk: 124 IU per cup
Heavy cream: 19 IU per ounce
Consume more fortified foods
A food is considered “fortified” when vitamins are added to it. Since many people don't drink milk, various alternative beverages are fortified with vitamin D.
Fortified plant milks: Check the label, but they often contain similar amounts of vitamin D as whole milk. For example, this Silk brand soy milk offers 120 IU per cup.
Fortified orange juice: Check the label, but Simply Orange has 200 IU per cup.
Fortified cereals: Check the label, but even sugary cereals like Cinnamon Toast Crunch offer 240 IU per serving.
You get the idea. While plant-based foods naturally lack much vitamin D, many common items like these are fortified. With a mix of food, sunlight, and the convenient option of taking a vitamin D supplement, it’s not hard to meet your daily needs.
