Vitamin D is very important for a number of essential functions of the human body, from bone development to the functioning of the immune system. It is also one of the vitamins that aid weight loss.

Find out what foods are high in vitamin D to make sure you’re not missing out on this important vitamin.


Fatty fish, canned in oil, is an excellent source of vitamin D. Herring, salmon and tuna are at the top of the list of foods high in vitamin D. Sardines and mackerel are also recommended, but less so if they’re canned in water.

Fortified Cereals

Most breakfast cereal is fortified with vitamin D and other essentials, but that doesn’t mean they’re automatically healthy. Avoid cereal with a high sugar content, but do eat them with dairy or fortified soy milk.


A great option when you’re wondering what foods are high in vitamin D, oysters also pack many other essential minerals, including zinc and selenium.

10 Foods High in Vitamin D

Fortified Milk

Whole milk has more vitamin D than skim milk, but as long as it’s fortified, you’re getting the benefits of one of the foods high in vitamin D, along with calcium.


Red and black caviar offer plenty of vitamin D and they’re also common in sushi, that gets on the list of foods high in vitamin D if it also contains one of the other fish that provide this essential vitamin.

Shiitake Mushrooms

Most mushrooms contain a good level of vitamin D, but you can get the most from shiitake mushrooms, especially when they’ve been sun dried.


Rich in protein, eggs also answer the question What foods are high in vitamin D? Free-range eggs from a local farm provide even more nutritional benefits.

10 Foods High in Vitamin D


When you’re eating meat for vitamin D, pork is a good option. Ribs are the best choice of foods high in vitamin D, while ham packs a much lower punch, with a lot more sodium.

Ricotta Cheese

With roughly 5 times as much vitamin D as other types of cheese, ricotta is the best choice out of all dairy products, but you can also enjoy other types of cheese, preferably fortified.

Cod Liver Oil

The natural vitamin D supplement, cod liver oil has the highest concentration of this essential vitamin, along with plenty of vitamin A. Don’t consume it in excess, as a single tablespoon can have 3 times over the recommended daily intake.

Vitamin D deficiency can cause rickets, but consumed in excess, it can also increase calcium absorption dangerously. This can lead to kidney stones and a higher risk of cardiac arrest.

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