The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver.
Red meat
For those whose diets will allow it, red meat, offal and liver can provide additional vitamin D. One 25g steak, for example, contains around 15 IU of vitamin D, whilst 100g of braised beef ribs contains approximately 27IU.
Fish liver oil, meat and seafood are foods with some of the highest amounts of vitamin D. However, even though vitamin D can be obtained from animal sources, the main way this vitamin is produced is through sun exposure.
Thanks to pigs running around in the sunshine all day, bacon – believe it or not – also contains vitamin D. It might not be top of your list of healthy foods, but you don't have to use it in a fry-up.
According to the United States Department of Agriculture (USDA) National Nutrient Database, 100 grams of avocado contains only about 0.64 micrograms of vitamin D.
The best food sources of vitamin D are oily fish, including salmon, mackerel, and sardines. Other sources include egg yolks, red meat, and liver. Vitamin D is added to some foods too, including breakfast cereals, plant milks and fat spreads.
Research has found that an average serving of 2 eggs contains 8.2mcg of vitamin D, a substantial portion of the recommended dietary intake of vitamin D [2], making them a great addition to the diet to support the intake of adequate levels of this vital vitamin.
Mushrooms are the number one vegetable source for vitamin D. In fact, discounting fortified plant foods (like soy milk), mushrooms are really the only way to get your vitamin D from plants.
While potatoes do not have vitamin D, they are packed with several other nutrients. Potatoes are loaded with potassium, an electrolyte you need to balance fluid levels; iron, a mineral that aids in oxygen transport to each and every cell; and B vitamins, which work together to keep your metabolism going.
Nope, no vitamin D here. But bananas do contain plenty of magnesium. And guess what? Among the many reasons you need magnesium is that once your vitamin D is in your bloodstream, the magnesium puts it to work, making magnesium a must-have in order for you to access the many benefits of vitamin D.
You can get vitamin D from fortified yogurt.
Greek-style yogurt that's been fortified boasts 60 IU per five ounces.
Eat More Ricotta Cheese
You might be surprised to learn that most cheeses are extremely low in vitamin D since they're not fortified. However, ricotta cheese stands out as the highest natural cheese source of vitamin D, with 25 IUs of the nutrient (or, five times as much as most other cheeses).
Mushrooms are one of the best plant-based dietary sources of vitamin D outside of fortified milk alternatives.
Orange. There are limited Vitamin D fruits. Around 75% of people worldwide are either allergic to dairy products or lactose intolerant; some are vegan. So, orange or orange juice is the best option with vitamin D and other nutrients such as calcium.
Vitamin D deficiency is most commonly caused by a lack of exposure to sunlight. Some disorders can also cause the deficiency. The most common cause is lack of exposure to sunlight, usually when the diet is deficient in vitamin D, but certain disorders can also cause the deficiency.
Hard-boiled eggs are also a source of vitamin A, vitamin D, calcium, and iron.
Food that is considered to be a good source of vitamin D include fatty fish, cod liver oil, and eggs [10]. Salmon as a fatty fish is generally regarded as having high vitamin D content.
Because few foods naturally contain vitamin D, many foods are fortified with it. Vitamin D can also be obtained from sun exposure. Although carrots have no vitamin D, they contain other important nutrients that can benefit your health.
Canned tuna fish and canned sardines both contain vitamin D, and are usually less expensive than fresh fish.