Why You Should Eat More Foods With Vitamin D

Oranges and sunshine have always been the classic poster children for Vitamin D. And while yes, they do help you get this essential nutrient, there are actually way more ways to add it to your daily routine, especially through food. 

What Are Vitamins, Anyway?

Vitamins are organic compounds that your body needs in small amounts to function properly. Think of them as behind-the-scenes workers helping to keep your immune system strong, your metabolism running smoothly, and your energy levels up.

There are 13 essential vitamins, and each one has a different role to play in your health. Some are water-soluble (like Vitamin C and the B-vitamins), while others, like Vitamin E, are fat-soluble, meaning your body stores them in fat tissue and the liver.

What Is Vitamin D and Why Is It Important?

Vitamin D is a fat-soluble vitamin that helps your body absorb calcium, making it crucial for strong bones and teeth. But its benefits go far beyond your skeleton. It also supports your immune system, regulates mood, and may even play a role in muscle function and heart health.

Signs You Might Be Low in Vitamin D

If your body isn’t getting enough Vitamin D, you may notice symptoms like:

• • Low energy or fatigue
  • Muscle weakness
  • Bone or back pain
  • Mood changes, including feeling down or anxious
  • Frequent colds or infections

Luckily, you can eat your way to feeling stronger, more energized, and more resilient just by making smart choices at mealtime.

Vitamin D-Rich Foods to Add to Your Plate

Here are some foods that can help you boost your Vitamin D intake naturally:

Egg Yolks

• • Vitamin D: ~37 International Units (IU) per yolk
  • Other Nutrients: Protein, Vitamin A, B12, and choline
  • Pro tip: Scrambled, boiled, or baked egg yolks are easy to sneak into your meals.

Fortified Milk

• • Vitamin D: ~120 IU per cup
  • Other Nutrients: Calcium, Vitamin B12, phosphorus
  • Many dairy and plant-based milks (like almond or oat milk) are fortified with Vitamin D, making them an excellent daily staple.

Canned Tuna

• • Vitamin D: ~268 IU per 3.5 oz
  • Other Nutrients: Omega-3s, protein, Vitamin B6
  • Affordable, shelf-stable, and great for sandwiches or salads.

Orange Juice (Fortified)

• • Vitamin D: ~100 IU per 1 cup
  • Other Nutrients: Vitamin C, potassium, folate
  • Yes, oranges are iconic for Vitamin C, but fortified juice gives you a double dose of immune support.

Cheese

• • Vitamin D: ~24 IU per ounce (varies by type)
  • Other Nutrients: Calcium, protein, Vitamin A
  • Full-fat cheeses like cheddar offer small amounts of Vitamin D and are rich in calcium—just watch portion sizes.

Yogurt (Fortified)

• • Vitamin D: ~80–100 IU per 6 oz
  • Other Nutrients: Calcium, probiotics, B12
  • Go for plain, unsweetened versions and dress it up with fruit or granola.

Sardines (Canned)

• • Vitamin D: ~177 IU per 2 sardines
  • Other Nutrients: Omega-3s, calcium, protein
  • A nutritional powerhouse—try them on toast with avocado or in pasta.

Salmon

• • Vitamin D: ~570–800 IU per 3.5 oz (wild-caught)
  • Other Nutrients: Omega-3s, B vitamins, selenium
  • Grill it, bake it, or air fry it—salmon is a delicious way to boost your D.

Mushrooms (UV-exposed)

• • Vitamin D: ~400 IU per 3.5 oz
  • Other Nutrients: Antioxidants, B vitamins, copper
  • When grown under UV light, mushrooms are one of the few plant sources of Vitamin D.

Kefir

• • Vitamin D: ~80–100 IU per cup (fortified)
  • Other Nutrients: Probiotics, calcium, Vitamin K2
  • This fermented dairy drink supports both your gut and your bones.

Rainbow Trout

• • Vitamin D: ~645 IU per 3.5 oz
  • Other Nutrients: Omega-3s, protein, B vitamins
  • Mild in flavor and easy to cook, trout is an underrated fish that delivers big benefits.

Other Ways to Get Vitamin D

Besides food, here are a few other ways to boost your Vitamin D levels:

• • Sunlight: Just 10–30 minutes of midday sun exposure a few times a week can help your skin produce Vitamin D.
  • Supplements: If you’re deficient or have limited sun access, talk to your doctor about taking a D3 supplement.

Vitamin D isn’t just about strong bones—it’s about feeling energized, focused, and well. If you’ve been feeling off or just want to boost your overall health, making a few food swaps can go a long way. Fill your cart with D-rich staples like salmon, mushrooms, and fortified milk, and soak up those benefits—no sunburn required.