Foods That Boost Vitamin D

Salmon is a fatty fish that’s packed with vitamin D. Just 100 grams of salmon has between 361 and 685 IU of vitamin D. Wild salmon is even richer—it can have up to 988 IU per 100 grams, which is about 165% of your daily recommended intake. Some studies even say wild salmon can have as much as 1300 IU per serving. On the other hand, farmed salmon has less—around 250 IU, or 42% of the daily recommendation.

Sardines are another seafood favorite loaded with nutrients. They’re high in protein, vitamins, essential minerals, and anti-inflammatory omega-3 fatty acids. Sardines are also one of the cleanest seafood options since they eat plankton, so they don’t carry heavy metals or toxins. One serving of sardines has about 272 IU of vitamin D, which is 45% of what you need daily.

Tuna — especially canned tuna — is an easy way to get vitamin D, plus it’s a good protein source. Just watch out for mercury levels when picking tuna. Canned tuna provides around 236 IU of vitamin D.

Eggs offer vitamin D mainly through the yolk, making them an easy addition to your diet. One egg yolk has about 40 IU of vitamin D. Eggs are also a great protein source, contain lutein, and are low in calories, with about 70 calories per egg.

Mushrooms, especially maitake mushrooms (also called “hen of the woods”), are a good vitamin D source and low in calories. They also pack potassium and B vitamins. Plus, maitake mushrooms have health benefits like lowering blood pressure and reducing diabetes risk. One cup of sliced maitake mushrooms has over 700 IU of vitamin D.