The Best Sources – Credihealth Blog

Did you know that Vitamin D is one of the most important nutrients for our health?

It is essential for keeping our bones and teeth healthy, and it also plays a role in preventing diseases such as cancer and heart disease.

In this article, we will discuss the best sources of Vitamin D. We will also talk about how much Vitamin D we need each day, and provide a list of foods that are high in this nutrient!

What is Vitamin D?

Vitamin D is a nutrient that we get from exposure to sunlight. Our bodies can also create Vitamin D when we eat foods that contain it.

There are three main types of Vitamin D:

  • Vitamin D from sunlight: our bodies create Vitamin D when we are exposed to sunlight.
  • Dietary Vitamin D: This is found in foods such as fatty fish, egg yolks, and fortified foods such as milk and cereal.
  • Supplemental Vitamin D: This is the form of Vitamin D that is added to foods, or taken as a supplement.

The best way to get enough Vitamin D is by spending time outside in the sun.

You only need to be outside for about 20 minutes each day to get the amount of Vitamin D that you need. If you are worried about skin cancer you can put on sunscreen.

However, if you are not able to get enough sun exposure, there are other ways to get this important nutrient.

That’s why it’s important to include foods that contain Vitamin D in your diet, especially if you don’t get exposed to much sunlight where you live.

Here are best foods that are high in Vitamin D:

  • Fatty fish such as salmon, mackerel, and tuna
  • Fortified milk and cereals
  • Egg yolks
  • Cheese

How do we define “best”?

In this case, the best foods are those that contain the highest amount of Vitamin D and are commonly found in most supermarkets.

Let’s explore each of these high vitamin D containing foods in more depth!

Fatty fish such as salmon, mackerel, and tuna

Fatty fish are some of the best sources of Vitamin D.

These fish are high in a type of fat called omega-three fatty acids, which are beneficial for our health.

In addition to being high in Vitamin D, these fish are also a good source of protein and other nutrients.

Fortified milk and cereals

Many brands of milk are fortified with this nutrient, so be sure to check the label before you buy it.

Cereals are another food that is often fortified with Vitamin D.

Some brands of cereal can contain up to 100% of the recommended daily amount (RDA) of this vitamin.

Out of all the foods best for Vitamin D, we believe fortified cereals and milks are the best.

Why? They are easily accessible and most people already have them in their homes.

Other fortified high vitamin D foods include orange juice, soy milk, and almond milk.

Egg yolks

Eggs are a great source of protein, and the yolk contains many nutrients including Vitamin D.

Egg yolks are another excellent source of Vitamin D. One large egg contains about 40 IU (international units) of this vitamin.

A great way to incorporate more egg yolks in your diet is to make a delicious frittata loaded with vegetables for a healthy and filling meal.

While people sometimes worry about the cholesterol in eggs, if you eat eggs in moderation limiting your intake to only 1-2 per day then you are within healthy limits.

Read this CrediHealth article for more info about cholesterol levels and what they mean.


Cheese is another food that is high in Vitamin D.

Cheese is also a good source of Vitamin D. One ounce of cheddar cheese contains about 33 IU of this vitamin.

There are many different types of cheese, so be sure to check the label to see how much Vitamin D it contains.

You can get more cheese in your diet by adding it to foods such as sandwiches, salads, and pasta dishes.

So there you have it, a list of foods that are high in Vitamin D! Be sure to include these foods in your diet to get the amount of Vitamin D that you need each day.

How much Vitamin D do I need each day?

The recommended daily amount of Vitamin D for adults is 600 IU (International Units) or around 20 to 50 ng/ml according to most dietary guidelines. However, some people may need more, depending on their age, weight, and health status.

If you are not able to get your daily vitamin D intake from sunlight or foods, you may want to research the best supplements with vitamin D.

Vitamin D supplements are the top selling vitamins in most countries around the world.

Which vegetable is high in vitamin D?

Mushrooms are the best vegetable for Vitamin D. Just one cup of mushrooms can provide over 400% of the RDA for this vitamin!

This makes them an excellent source of Vitamin D for vegetarians and vegans.

You can find mushrooms that are high in Vitamin D at most supermarkets, or you can grow your own at home.

How can I increase my vitamin D naturally?

There are a few things you can do to increase your vitamin D levels naturally:

  • Spend time in the sun: The best way to get vitamin D is by spending time in the sun. Just 15-20 minutes of sun exposure a day can provide you with your daily needs of this nutrient.
  • Eat foods that are high in Vitamin D: As we’ve discussed, there are certain foods that are high in Vitamin D. Be sure to include these foods in your diet to reach your daily needs.
  • Take a supplement: If you’re not able to get enough vitamin D from sunlight or food, you may want to consider taking a vitamin d supplement.

While supplements are not the most natural solution, this is especially important for people who have risk factors for vitamin D deficiency, such as the elderly or those with darker skin.

Now that you know which foods are high in Vitamin D, be sure to include them in your diet to reach your daily needs.

This important nutrient is essential for many functions in the body, and it’s easy to get enough by eating a variety of foods or taking dietary supplements.


If you’re looking for ways to get more Vitamin D, try adding more fatty fish and fortified foods to your diet is a great place to start.

Eggs are also a good source of Vitamin D, so make sure you’re including them in your breakfast routine.

Please talk to your doctor about getting your Vitamin D levels tested if you suspect you are low in the vitamin!

While vitamin D supplementation is an option, it’s best to get out more in the sunlight and sunshine if possible!

This is nature’s way of giving you this great vitamin, and there’s a reason Vitamin D is called the sunshine vitamin!

Disclaimer: The statements, opinions, and data contained in these publications are solely those of the individual authors and contributors and not of Credihealth and the editor(s). 

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