vitamin D

The human body needs lots of good nutrients to function normally. One of such essentials is Vitamin D. According to research, Vitamin D ensures the normal function of the immune system. It also helps to maintain muscle activity and the normal functioning of the heart. 

Direct sunlight on the skin at specific times of the day helps your body to produce vitamin D. However, if you live in a cold country with little to no sunshine, you’ll have to create a good diet plan to ensure adequate vitamin D intake. Before you can do that, you would have to know what foods contain Vitamin D. These are discussed below.

Egg Yolk

Egg Yolk is a rich source of Vitamin D. Lots of foods are made with egg yolks. They include ice cream, omelets, cookies and custard treats.


Who said vegans can’t be invited to the Vitamin D party? Mushrooms are also a great source of Vitamin D. The great thing about them is that they can be included in almost every dish.

There are different types and varieties of mushrooms. They include Chanterelle, Enoki, Oyster, Shiitake, Portobello, Maitake, Cremini (Baby Bella), Morel, etc. You should, however, note that not all mushrooms are edible. Therefore, you ought to buy your mushrooms at the market, unless you have enough expertise to pluck them in the wild.


Another great source of Vitamin D is fish. Fish like salmon, sardines, and mackerel are known for their Vitamin D content. With your favorite fish, you can create lots of dishes that go a long way to make you healthier.

Food Supplements

To ensure that you have incorporated the daily intake of Vitamin D in your diet, you should take food supplements. Experts recommend that sometimes sunlight can be very unreliable. 

An instance is given in the case of the United Kingdom where the sunlight was considered unreliable in terms of dispensing Vitamin D. Because of that, the general public was advised to take vitamin D supplements daily. If you opt for vitamin D supplements, you should not take more than 100 micrograms. 

Fortified Foods

According to research, fortified foods are another source of Vitamin D. Fortified foods that contain Vitamin D include cereal, milk, yogurt, and fat spread. Fortified foods are suitable for vegans.

Cod Liver Oil

One teaspoon of cod liver oil contains 448 IU of Vitamin D. What’s more, cod liver oil is high in other nutrients such as Vitamin A and Omega-3 fatty acids. It is often used to treat Vitamin D deficiencies and also prevent them. You should, however, be careful when taking in cod liver oil. Excess intake might come with unwanted side effects.

In summary, we hope the above list of foods high in Vitamin D came in handy. It is best that if in doubt, you see your doctor for advice.