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Foods High in Vitamin D

By Sara Butler

Winter is right around the corner and that means you'll be spending more time inside. While snuggling up all cozy inside may sound nice, there are some aspects of it that aren't great for your health. The biggest issue people tend to run into in the winter is Vitamin D deficiency. That's because your body needs sunlight to make it own Vitamin D. If you don't get the direct sunlight, then you won't get the D and that can lead to some big problems for your health.

But don't worry because you don't have to get the sun in order to get the 600 international units (IU) your body needs each day -- you can eat it. Here are several foods high in Vitamin D that should consider incorporating into your diet this winter.

Egg Yolks

When you enjoy eggs you should really enjoy the whole egg, not just the whites. That's because the egg yolk packs a ton of nutrition and it's high in Vitamin D too. One large egg yolk has about 10 percent of the Vitamin D your body needs for the day. So, if you have a three-egg scramble, then that's 30 percent of your daily Vitamin D needs to be fulfilled!


Mushrooms happen to be of the best plant-based sources of Vitamin D out there. One cup of mushrooms provides about half of the Vitamin D your body needs for a whole day. Plus, they're easy to incorporate in a variety of foods (such as the aforementioned breakfast scramble) at every meal. Choose white buttons to get the Vitamin D bang for your buck.

Tuna and Sockeye Salmon

Tuna and sockeye salmon are also really great choices for Vitamin D-rich foods in your diet. One serving of tuna has about one-third of the Vitamin D your body needs for one day. Sockeye salmon, in a three-ounce serving, can provide over 70 percent of your daily Vitamin D needs. Guess you know what you're having for dinner tonight!


Milk, specifically 2 percent milk, can supply you with about 15 percent of your daily Vitamin D needs. It's a great thing to pair with your fortified breakfast cereal to start your Vitamin D heavy day off right.

Make sure you get enough Vitamin D. If you feel you're lacking, then talk to a medical professional.

To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Columbus, Ohio.

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