What are foods that have vitamin d

While mushrooms don't naturally offer a high amount of vitamin D, they, like humans, can make it when they're exposed to UV light, with the help of a compound known as ergosterol. Researchers found that adding a single serving of UV light-exposed mushrooms resulted in a nearly 100 percent increase in vitamin D intake, according to a study published March 2021 in Food Science & Nutrition.

Growers such as Monterey Mushrooms produce varieties high in vitamin D, but you have to read the labels. The vitamin D amounts will vary depending on the amount of UV light the mushrooms are exposed to, according to the Agricultural Research Service. A 3 oz serving of UV-exposed white, portobello, or baby bella mushrooms from Monterey Mushrooms has 400 IU.

Another good reason to eat ’shrooms? The same Food Science & Nutrition study found that a single 3 oz serving of mushrooms added to the menu increased intake of other micronutrients, including fiber, copper, phosphorus, potassium, selenium, zinc, riboflavin, niacin, choline, iron, thiamine, folate, and vitamin B6, without adding calories, carbohydrates, fat, or sodium.

There are so many varieties of mushrooms — white button, cremini, portobello, oyster, maitake, shiitake, to name a few — and they’re delicious raw on salads or sautéed in omelets, salads, and with pasta. Or try them in a more substantial mushroom dish, such as veggie-stuffed portobellos.

Not only is salmon a great option if you’re looking for protein to add to your diet, but it’s also rich in the sunshine vitamin. According to the USDA, 3 oz of cooked sockeye salmon has about 570 IU of vitamin D. The same amount of pink canned salmon contains 465 IU, per the USDA. “In addition to vitamin D, salmon is a great addition to anyone’s diet, with it also being a good source of healthy protein and omega-3 fatty acids,” says Zanini. According to the NIH, fish offer two critical omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which you must get through food. Omega-3s help keep your immune, pulmonary, endocrine, and cardiovascular systems healthy.

Add salmon to your dinner rotation with this flavorful Dijon-based recipe. Other cold-water fatty fish, like mackerel and sardines, have similarly high levels of vitamin D, per the NIH.

Swordfish is another favorite of Zanini’s. Three cooked ounces provide 566 IU, according to the USDA, which nearly gets you to your daily recommended intake of vitamin D. “The American Heart Association (AHA) recommends eating at least two servings of fish per week, and this fish is versatile and tasty,” she adds. The AHA advises children and pregnant women to avoid large fish, such as swordfish, because they have higher levels of mercury contamination than smaller, less long-lived species. For that reason, it’s recommended to make swordfish no more than one of your two weekly servings of fish.

Try swordfish in kebabs complete with onions, green bell peppers, mushrooms, and cherry tomatoes.

According to the USDA, 3 oz of canned tuna in water contains 68 IU of vitamin D. The affordable cupboard staple is great for easy lunches, such as a classic tuna sandwich or tuna salad. Just try to stick with the types of tuna with the lowest mercury levels are your best bet — the FDA recommends going for light tuna as the best choice.

Put a healthy twist on the deli favorite in a whole-wheat tuna wrap or tuna pasta salad. “Tuna is accessible, affordable, and shelf-stable, making it a great option for anyone,” says Zanini.

In addition to being an excellent source of calcium, 8 fluid ounces (fl oz) of fortified whole milk has 95.6 IU of vitamin D, per the USDA. According to the NIH, that added vitamin D improves calcium absorption. Just be sure to check the label of your favorite brand for its specs. Fortified plant-based milks, such as soy and almond, can provide similar amounts of vitamin D.

Enjoy a cold 8 oz glass of your preferred fortified milk straight, blend it into a smoothie, or use it to whip up your choice of coffee drink.

One cup (8 fl oz) of fortified orange juice can add 99.6 IU of vitamin D to your daily total, per the USDA; the NIH recommends checking the label for exact numbers because counts can vary. Serve a glass of OJ with breakfast or add it to a mango strawberry smoothie, a delicious and portable morning meal. Keep in mind that it’s generally healthiest to enjoy whole fruit rather than its juice form, since the former still contains filling fiber, per Harvard Health Publishing, so drink juice in moderation.

If you have a health condition for which you need to watch your carbohydrate and sugar intake, such as diabetes, it may be best to get your vitamin D from another source. Work with your healthcare team to figure out how much, if any, OJ is right for your diet.

Yogurt is a convenient, tasty snack — and when consumed plain or with fresh fruit, it’s healthy, too. This type of dairy is an excellent source of good-for-the-gut probiotics, and reaching for a fortified variety ("fortified" is usually printed on the front of the packaging, but sometimes it's on the nutrition label) will knock off between 10 and 20 percent of your daily requirement of vitamin D, depending on the brand. Many fortified varieties are flavored (meaning they’re likely to be sugar bombs), so read the nutrition label to find out what you’re getting. The AHA recommends a max of 9 teaspoons (tsp) or 26 g of added sugar for men per day and a max of 6 tsp or 25 g of added sugar for women per day.

You can also use plain yogurt for preparing vitamin D–enhanced appetizers, for example, a healthier deviled egg or kale and spinach yogurt dip.

Ready-to-eat fortified cereal typically gives you 40 IU of vitamin D per serving, per the NIH, but it may provide more if you choose a more heavily fortified cereal, like Raisin Bran, which has 60.2 IU per cup, notes the USDA. Fortified cereal can be a solid base for a nutrient-rich, high-fiber meal — especially if you add fortified low-fat or fat-free milk to your bowl for an extra 58.5 IU per half cup, per the USDA. Or you can be more adventurous and make a breakfast cookie that includes both fortified cereal and vitamin D–fortified margarine.

Egg yolks have historically gotten a bad rap for raising levels of LDL (“bad”) cholesterol, as Harvard Health Publishing notes. But skipping them in favor of egg whites means you’ll miss out on some of the protein and several of the minerals in yolks, such as zinc and selenium, which play a role in boosting your immune system. And you’ll miss out on vitamin D, too. Two egg yolks contain roughly 65 IU, per the USDA, making them a good source. Yolks also contain dietary fat, which your body needs to absorb fat-soluble vitamins like D.

Fresh fish can be pricey. If that’s holding you back, give canned sardines a try. They’re more affordable than other forms of fish and are high in protein, heart-healthy omega-3 fatty acids, calcium, and vitamin D. One can of sardines in oil offers 178 IU of the vitamin, according to the USDA. The underrated fish works well on top of salads, as well as in pasta sauces and stews.

Additional reporting by Kayla Blanton.