{"id":6000,"date":"2025-05-21T15:18:36","date_gmt":"2025-05-21T15:18:36","guid":{"rendered":"https:\/\/www.isdin.com\/en-US\/blog\/?p=6000"},"modified":"2025-05-21T15:18:43","modified_gmt":"2025-05-21T15:18:43","slug":"top-5-foods-that-contain-vitamin-d","status":"publish","type":"post","link":"https:\/\/www.isdin.com\/us\/blog\/lifestyle\/top-5-foods-that-contain-vitamin-d\/","title":{"rendered":"Top 5 Foods With Vitamin D (And Why Your Skin Might Thank You)"},"content":{"rendered":"Reading:<\/span> 4<\/span> minutes<\/span><\/span>\n


You\u2019ve probably heard that vitamin D is important for strong bones\u2014but as it turns out, that\u2019s just the beginning. From supporting your immune system to helping your muscles work properly, this all-star nutrient plays a big role in keeping your body feeling its best.<\/p>\n\n\n\n

And since most of our vitamin D comes from sunlight, it\u2019s easy to fall short\u2014especially in winter or if you spend a lot of time indoors. In fact, it\u2019s estimated that nearly 40% of adults in the U.S.<\/strong><\/a> don\u2019t get enough vitamin D.<\/strong><\/p>\n\n\n\n

Luckily, your diet can help fill in the gaps. Let\u2019s take a look at the top five foods with vitamin D<\/strong>, plus how they fit into a healthy routine that supports not just your bones\u2014but your skin, too.<\/p>\n\n\n\n

5 great sources of vitamin D<\/h2>\n\n\n\n

Just how much vitamin D do you need? First, it\u2019s measured in international units (IUs)<\/strong>. And according to the U.S. FDA, adults and children over the age of four should aim for 800 IUs (or 20 micrograms)<\/strong> each day.<\/p>\n\n\n\n

Here are five great ways to get there through food:<\/p>\n\n\n\n

1. Fatty fish<\/h3>\n\n\n\n

Fatty fish are one of the best natural sources of vitamin D. Think salmon, sardines, trout, herring, and mackerel. These tasty options also offer bonus benefits like omega-3s, which are great for heart and skin health.<\/p>\n\n\n\n

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How much? A 3-ounce serving of wild-caught sockeye salmon packs about 447 IUs of vitamin D, which is roughly 56% of the recommended daily value.<\/p>\n<\/blockquote>\n\n\n\n

Try this:<\/strong> Not big on fish? Try a cod liver oil supplement<\/strong> for a boost of both vitamins D and A.<\/p>\n\n\n\n

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2. Fortified foods<\/h3>\n\n\n\n

A lot of everyday foods are now fortified with vitamin D\u2014meaning the vitamin is added in during processing. You\u2019ll often find it in plant-based milks<\/strong> (like almond, soy, or oat), cow\u2019s milk<\/strong>, orange juice<\/strong>, breakfast cereals<\/strong>, and oatmeal<\/strong>.<\/p>\n\n\n\n

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How much? Fortified orange juice can contain around 137 IUs per cup, which is about 17% of the recommended daily value\u2014but it varies, so check the label.<\/p>\n<\/blockquote>\n\n\n\n

Tip:<\/strong> Pairing fortified foods with a little healthy fat (like olive oil or avocado<\/a>) may help your body absorb the vitamin<\/a> more easily.<\/p>\n\n\n\n

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3. Egg yolks<\/h3>\n\n\n\n

Eggs are an easy, versatile way to get some vitamin D. Just remember\u2014it\u2019s the yolk<\/strong>, not the white, where the good stuff lives. So skip the egg-white-only scramble if you\u2019re going for vitamin content.<\/p>\n\n\n\n

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How much? One large egg yolk contains around 41 IUs of vitamin D, or roughly 5% of the recommended daily value.<\/p>\n<\/blockquote>\n\n\n\n

Try this:<\/strong> A veggie omelet with mushrooms (more on those below!) makes a delicious, vitamin D\u2013rich start to the day.<\/p>\n\n\n\n

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4. Beef liver<\/h3>\n\n\n\n

Okay\u2014we know this one isn\u2019t for everyone. But beef liver is a surprisingly solid source of vitamin D, along with iron and other key nutrients. If the texture\u2019s a turnoff, p\u00e2t\u00e9 can be a gentler way to give it a try.<\/p>\n\n\n\n

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How much? Three ounces of cooked beef liver gives you about 42 IUs, which is around 5% of the recommended daily value.<\/p>\n<\/blockquote>\n\n\n\n

Tip:<\/strong> Liver is very nutrient-dense<\/a>, so it\u2019s best enjoyed occasionally, rather than every day.<\/p>\n\n\n\n

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5. UV-exposed mushrooms<\/h3>\n\n\n\n

Here\u2019s a plant-based powerhouse: mushrooms exposed to ultraviolet (UV) light<\/strong> can naturally produce vitamin D\u2014just like your skin does from the sun<\/a>. However, not all mushrooms are grown this way, so it\u2019s worth checking the label.<\/p>\n\n\n\n

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How much? A half-cup of UV-exposed mushrooms (like maitake or chanterelle) can offer up to 450 IUs, or approximately 56% of the recommended daily value.<\/p>\n<\/blockquote>\n\n\n\n

Tip:<\/strong> Look for packages that say \u201cUV-treated\u201d or \u201cvitamin D-enhanced\u201d for maximum benefit.<\/p>\n\n\n\n

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What about vegans and vegetarians?<\/h2>\n\n\n\n

If you follow a plant-based diet, there are still plenty of options. Good vitamin D foods for vegans<\/strong> include:<\/p>\n\n\n\n