Healthy Vitamin D Foods.

7 Healthy Foods That Are High in Vitamin D

Vitamin D is the only nutrient your body produces when exposed to sunlight.

However, up to 50% of the world’s population may not get enough sun, and 40% of U.S. residents are deficient in vitamin D.

This is partly because people spend more time indoors, wear sunblock outside, and eat a Western diet low in good sources of this vitamin.

The recommended daily value (DV) is 800 IU (20 mcg) of vitamin D per day from foods.

If you don’t get enough sunlight, your intake should likely be closer to 1,000 IU (25 mcg) per day.

Here are 7 healthy foods that are high in vitamin D.
1. Salmon

Salmon is a popular fatty fish and great source of vitamin D.

According to the United States Department of Agriculture (USDA) Food Composition Database, one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66% of the DV.

Whether the salmon is wild or farmed can make a big difference.

On average, wild-caught salmon packs 988 IU of vitamin D per 3.5-ounce (100-gram) serving, or 124% of the DV. Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving.

However, farmed salmon contains only 25% of that amount. Still, one serving of farmed salmon provides about 250 IU of vitamin D, or 32% of the DV.

SUMMARY
Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. That’s 124% and 32% of the DV, respectively.

2. Herring and sardines

Herring is a fish eaten around the world. It can be served raw, canned, smoked, or pickled.

This small fish is also one of the best sources of vitamin D.

Fresh Atlantic herring provides 216 IU per 3.5-ounce (100-gram) serving, which is 27% of the DV.

If fresh fish isn’t your thing, pickled herring is also a good source of vitamin D, providing 112 IU per 3.5-ounce (100-gram) serving, or 14% of the DV.

However, pickled herring also contains a high amount of sodium which some people consume too much of.

Canned sardines are a good source of vitamin D as well — one can (3.8 ounces) contains 177 IU, or 22% of the DV.

Other types of D Fatty fish are also good vitamin D sources. Halibut and mackerel provide 384 IU and 360 IU per half a fillet, respectively .

SUMMARY
Herring contains 216 IU of vitamin D per 3.5-ounce (100-gram) serving. Pickled herring, sardines, and other fatty fish, such as halibut and mackerel, are also good sources.

Supplements 101: Vitamin D

3. Cod liver oil

Cod liver oil is a popular supplement. If you don’t like fish, taking cod liver oil can be key to obtaining certain nutrients that are unavailable in other sources.

It’s an excellent source of vitamin D — at about 448 IU per teaspoon (4.9 ml), it clocks in at a massive 56% of the DV. It has been used for many years to prevent and treat deficiency in children.

Cod liver oil is likewise a fantastic source of vitamin A, with 150% of the DV in just one teaspoon (4.9 ml). However, vitamin A can be toxic in high amounts.

Therefore, be cautious with cod liver oil, making sure to not take too much.

In addition, cod liver oil is high in omega 3 fatty acids which many people are deficient in.

SUMMARY
Cod liver oil contains 448 IU of vitamin D per teaspoon (4.9 ml), or 56% of the DV. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.

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