Food & Nutrition

8 Easy Ways to Eat More Vitamin D-Rich Foods

Eating plenty of these vitamin D-rich foods should help ensure you consume what you need.

The problem: Vitamin D isn’t found in many foods

Sun in blue sky with cloudsumroeng chinnapan/Shutterstock

With about 20 to 25 minutes of sun exposure daily you’ll get enough vitamin D, Stephen Honig, MD, director of the Osteoporosis Center at the Hospital for Joint Diseases, in New York City, told But what if that’s not possible? Vitamin D has been positively linked to stronger bones and to a lower risk of Alzheimer’s, obesity, and depression. (How it works: The sun’s energy helps convert a chemical in your skin into a form of vitamin D.) So you need to be strategic. While experts debate whether supplements are necessary or helpful for most healthy people, eating more of these vitamin D-rich foods is a great way to get what your body needs. Don’t miss these nine signs your body might not be getting enough vitamin D.


Board with fresh salmon fillet on tableAfrica Studio/Shutterstock

Fatty fish (like salmon, halibut, cod, and tuna) is one of the best food sources of vitamin D. A 3-ounce fillet delivers about 450 IU, which is close to the 600 IU that experts recommend most people eat daily.


Organic eggs in a box, overhead viewPiotr Swat/Shutterstock

Especially the yolks—all of the vitamin D in an egg is found in the yolk. Some eggs boast even higher levels than others: One Eggland’s Best egg, for example, contains four times more vitamin D than ordinary eggs, totaling 30 percent of the daily recommended intake.* (*Based on third-party testing of ordinary eggs.) Here are the signs you should get your vitamin D levels checked by a professional.

Fortified Milk

White milk in the jug on the wooden background, overhead horizontal view.Dairy product.Milk from cow.Lucie Peclova/Shutterstock

A typical eight-ounce glass of cow’s milk contains at least 100 IUs of vitamin D, but the amount can be higher or lower depending on how much of the vitamin is added. Rice, soy, and almond milk can be fortified as well; check the label.

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Healthy Eating – Reader's Digest