The Top 8 healthy foods that are high in vitamin D


A balanced diet is essential for the development of the human body during the most critical stages. Specifically, the consumption of buy propecia online nz foods rich in vitamin D assists in their growth and sustainability, as it is responsible for absorbing calcium from food and adhering it to the bones.

The main source of vitamin D is the ultraviolet rays of the sun (70%), but we also receive the rest of the food. Specifically, we need to ingest daily more than 1000 IU of Vitamin D ( IU means International Measurement Unit) to maintain normal levels and prevent bone and thyroid diseases. Therefore, it will be convenient to know the foods richest in this micronutrient.

8 foods high in vitamin D


A study published in the database of the United States Department of Agriculture on the nutritional contribution of salmon indicates that, a portion of 100 grams contains between 361 and 685 IU of Vitamin D3. However, it should be noted that these studies do not specify whether the salmon is wild or raised on farms, information that is critical for the consumer when buying.

On the other hand, a piece of wild salmon can provide between 998 and 1300 IU of vitamin D3, a figure that varies between a preliminary study and another (possibly due to the condition of its environment and its diet, since the salmon feeds on other creatures such as zooplankton, larvae, insects, etc.).

2.Herring and Sardines

These are the varieties of fish richest in vitamin D3 and Omega 3 fatty acids: cheap, popular and that, despite their size can play an important role in your meals. In the same way, you should consume them with caution, because they have high sodium content.

Fresh herring can provide up to 1628 IU of Vitamin D3 per 100 grams; almost triple the RDI (Recommended Consumption Index), although you can also choose pickled or preserved herrings, which offer 680 IU of this, for the same quantity.

A serving of 100 grams of sardines contains about 272 IU, a low number compared to herring, but it can serve as a complement to your meals, since it is equivalent to 45% of the RDI.

3.Cod Liver Oil

This oil is one of the best known syrups. It provides vitamin A, D and Omega 3 fatty acids, so it is highly recommended for children, the elderly and pregnant women, since it prevents heart disease, cooperates in the formation of bones and prevents respiratory infections.

One tablespoon (4.9 ml) of this oil contains 450 IU of vitamin D3 and can cover 90% of the RDI of Vitamin A. For this last reason we recommend to consult with your doctor before taking or giving the children this medicine as it is easy to suffer an overdose of vitamin A.

4.Canned tuna

Its attractiveness lies in its portability, easy consumption and low price. A portion of 100 grams provides 236 IU of Vitamin D3, equivalent to 25% of the RDI, in addition to vitamin K and B3.

On the other hand, you must be very careful when consuming it, since tuna contains a chemical additive called methylmercury (a neurotoxic compound). Therefore, we recommend not consuming more than 170 grams of this product, especially in cases of pregnant women.


They are low in fat compared to the other foods mentioned in this list, but they have a lot of cholesterol. They offer 152 IU of vitamin D3 per 100 grams.

6.Egg Yolk

A chicken egg yolk (bred in production line) contains between 18 and 39 IU of vitamin D3, serving as an alternative to the previously mentioned marine products.


They are the best vegetable source of vitamin D2 and one of the few natural options for those who follow vegan diets. Some varieties can provide up to 2300 IU per 100 grams, almost 4 times the RDI, but remember that vitamin D2 is at least 3 times less effective than vitamin D3 .

8.Fortified Foods

As mentioned above, those who follow vegan diets or suffer from allergies to marine products find it hard to find natural sources of vitamin D, therefore, they need foods that include this and other nutrients such as the following:

8.1 Cow’s milk:

It is highly nutritious and provides essential minerals and vitamins such as calcium, phosphorus, rivoflavin; It should be noted that in some countries milk is fortified with vitamin D2 , D3, calcium, iron, etc., giving the consumer 130 IU per cup (237 ml).

8.2 Soy milk

This alternative for those allergic to lactose can be fortified in the same way as its predecessor, providing 99 to 119 IU per cup.

8.3 Orange juice

In some countries the juices are fortified with vitamin D , because a good part of the population (75%) tends to suffer from allergies to lactose. These contribute approximately 142 IU per cup.

8.4 Cereals and Oats

Mostly we find them fortified with vitamin D, especially if we talk about whole grains or oats, contributing between 55 and 154 IU for every half cup, which results in a good complement to your diet.

Related Wiki Link: Vitamin D Benefits

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