This subject along with many others are quite common.
1. Salmon
Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving Summary Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. That’s 124% and 32% of the DV, respectively.
#1: Fish (Salmon)
Y 29th, 2021
Vitamin D is an essential vitamin required by the body for the absorption of calcium, bone development, immune functioning and alleviation of inflammation. (1)
A deficiency of Vitamin D can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth and osteomalacia. (1)
The current U.S. Daily Value (%DV) for vitamin D is 20μg (micrograms) and the toxicity threshold is thought to be 250 to 1000 μg/day.
Foods high in vitamin D include fish, mushrooms exposed to sunlight, fortified milk, fortified milk substitutes, fortified tofu, fortified yogurt, fortified breakfast cereals, fortified orange juice, pork chops, and eggs. This accounts for approximately 90% of our total vitamin D, with only 10% coming from food. Depending on where you live, 20 minutes of sun exposure a day is enough to meet your vitamin D requirements.
Below is a list of the top 10 foods highest in vitamin D by common serving size, for more see the nutrient ranking of 200 foods high in vitamin.
Oily Fish
E products we think are useful for our readers. High quantities of vitamin D are present in oily fish and certain types of mushrooms.
According to the Office of Dietary Supplements (ODS) , the key benefit of vitamin D is that it helps keep a person’s bones, muscles, and nerves healthy. It also contributes to a healthy immune system. It is present in egg yolks if the chickens laying them are free-range.
Some mushrooms also contain vitamin D. However, no other plant-based foods produce vitamin D. For people whose diets are mostly vegetarian or vegan, and for people who do not or cannot spend a lot of time outdoors, it can be difficult to get enough vitamin D. If a person has concerns that they are not getting enough vitamin D from direct sunlight, consuming the following foods will help increase the overall amount they have in their bodies.
Mushrooms
If a person does not like fish, or if they are vegetarian or vegan, specific mushrooms may be an option. Some types of mushroom contain high amounts of vitamin D. These include: Raw maitake mushrooms: These contain 562 IU per 50 grams (g) , which is 94 percent of a person’s RDA.
These contain , which is 94 percent of a person’s RDA. Dried shiitake mushrooms: These contain 77 IU per 50 g , which is 12 percent of a person’s RDA. Mushrooms with exposure to ultraviolet (UV) light can also contain large amounts of vitamin D. These may include: UV-exposed raw Portobello mushrooms: These contain 568 IU per 50 g , which is 95 percent of a person’s RDA.
Egg yolks Egg yolks can also be high in vitamin D, especially if the chickens are free-range . People describe these foods as being fortified with vitamin D, or other nutrients. According to the ODS , if a person does not have enough vitamin D in their diet, they are at risk of developing weak bones.
This assumes that a person has the minimum amount of direct sun exposure.