Top 10 foods for vitamin D

Top 10 foods for vitamin D

by Pamela Ng 15 Feb 2020

Like most other vitamins, vitamin D is essential in ensuring proper body function and well-being. It helps the body to better absorb calcium, strengthen the immune system and improve bone health. While it is recommended that you harness the power of the sun to get your daily dose of vitamin D, you can also supplement it with various foods. Here are the top 10 foods you can go to for your fix of vitamin D:


1. Cheese

Cheese lovers rejoice, for you will be pleased to know that your favourite snack is considered a good source of vitamin D. If you want to maximise your vitamin D intake, ricotta stands as your first choice according to the USDA’s database, which states that it has the highest vitamin D content, followed by Swiss cheese.


2. Fortified tofu

Soy protein may not be the best kind of plant-based protein out there, but tofu itself is high in vitamin D. Be sure to get the fortified kind that is supercharged with various vitamins and minerals!


3. Almond milk

A single cup of almond milk can fulfil up to 25% of your daily vitamin D intake, making it a no-brainer when it comes to planning a vitamin D-rich diet. It can be used with cereals, in teas, and even as substitutes in some of your milk-based recipes.


4. Soymilk

It is no coincidence that soymilk is also high in vitamin D. After all, soymilk is related to its more solidified counterpart, tofu. One cup of soymilk contains 119 UI, so feel free to have a glass! As soy is one of the most heavily sprayed crops in the world, go with organic options whenever possible.


5. Mushrooms

Mushrooms not only add a unique flavour to one’s palate, but it is also relatively high in vitamin D. Add them into your meal for an extra boost of vitamin D and a whole lot of flavour.


6. Oatmeal

Not only is oatmeal filling and full of fibre, but it’s also a good source of vitamin D. As a reference, Quaker Oat’s instant oatmeal has 154 UI of vitamin D in just one single packet. For the best quality though, go with steel-cut whole oats.


7. Salmon

If you want a delicious and satisfying dinner, salmon makes a good choice for your main dish. Containing as much as 815 UI of vitamin D, this seafood favourite is certainly a nutritional force to be reckoned with!


8. Eggs

Aside from being known as a food with a high protein content and that’s easily satiating, eggs are surprisingly high in vitamin D as well. Just don’t take away the yolk because that’s where all the vitamin D is!


9. Tuna

Another fish that has a high vitamin D count is tuna. A 3-ounce can, can contain as much as 154 UI of vitamin D! If you fancy a light snack, try going with a sandwich using sustainably-caught tuna on rye bread.


10. Fortified orange juice

While orange juice is more well-known for its vitamin C content, fortified orange juice usually has around 137 UI of vitamin D. Feel free to make your own as store-bought juices can sometimes contain refined sugar.


A healthy diet should consist of various micronutrients, minerals and vitamins. Due to vitamin D’s importance as an essential nutrient, ensuring sufficient intake should be a priority when it comes to planning a healthy diet and lifestyle. There may not be a “d” in healthy, but that doesn’t mean you can skimp on it!