foods high in vitamin d

Vitamin D Rich Foods

Vitamin D Foods: Vitamin D, often referred to as the "sunshine vitamin," plays a crucial role in maintaining our overall health and well-being. It is essential for proper bone health, immune system function, and various other bodily processes. While sunlight is a primary source of vitamin D, certain foods also offer a significant dose of this vital nutrient. In this blog post, we'll explore some delicious and nutritious vitamin D-rich foods that can help you meet your daily requirements and maintain optimal health.

Vitamin D is a vital nutrient known for its significant role in supporting the immune system. It plays a crucial part in modulating and enhancing the body's immune response to infections and diseases. When the body is exposed to pathogens, vitamin D helps activate and mobilize immune cells, such as T cells and macrophages, to identify and combat foreign invaders. Moreover, vitamin D possesses anti-inflammatory properties, which can aid in reducing excessive inflammation and promoting a balanced immune response. 

While vitamin D can be synthesized naturally by the skin through sunlight exposure, supplementation can be beneficial, especially during periods of limited sun exposure or for individuals with deficiencies. Incorporating a vitamin D supplement as part of a balanced diet and lifestyle can be an effective way to fortify the immune system and maintain overall health. However, it is essential to consult with a healthcare professional to determine the appropriate dosage and ensure that supplementation aligns with individual health needs. These foods listed below are abundant in vitamin D, primarily in the form of D3, as they are sourced from animals (except for mushrooms):

vitamin d3 foods

  • Wild-Caught Fatty Fish: Wild-caught fatty fish, such as wild salmon, mackerel, herring, and trout, are superb sources of vitamin D. These fish thrive in natural environments, which makes their nutrient profiles even more desirable. A 3.5-ounce serving of wild-caught salmon, for instance, can provide around 600-1000 IU of vitamin D, as well as a healthy dose of omega-3 fatty acids, promoting heart and brain health. 
  • Organic Free-Range Eggs: Organic, free-range eggs come from hens that are raised in more humane conditions, with access to the outdoors and a healthier diet. These eggs contain higher levels of vitamin D compared to conventionally produced eggs. Remember that vitamin D is primarily found in the yolk, so opt for whole eggs to maximize your intake. 
  • Organic Shiitake and Maitake Mushrooms: Mushrooms, especially organic shiitake and maitake varieties, are unique among plant-based foods, as they can produce vitamin D when exposed to sunlight. Including these mushrooms in your meals allows you to benefit from their vitamin D content while adding a delightful umami flavor to your dishes. 
  • Sustainably Sourced Canned Fish:  Canned fish, such as canned tuna and sardines, are convenient and affordable options for obtaining vitamin D. Look for products that are sustainably sourced and packed in oil, as this can increase their vitamin D content. However, be mindful of sodium levels, and opt for low-sodium varieties when possible. 
  • Organic Grass-Fed Beef Liver: Organic grass-fed beef liver is a nutritional powerhouse, providing not only a substantial amount of vitamin D but also iron, vitamin A, and B vitamins. Although not as commonly consumed as other foods, incorporating small portions of organic beef liver into your diet occasionally can boost your nutrient intake significantly.

  • Organic Bone Broth: Organic Bone broth is a nutrient-rich liquid obtained from simmering bones, connective tissues, and marrow for an extended period in filtered water. While bone broth is a valuable source of various essential nutrients, including collagen, amino acids, and minerals like calcium and phosphorus, and a source of vitamin D. Although bone broth contains less vitamin D than the foods listed above, indulging in a warm cup of bone broth can provide a boost to your vitamin D levels. Vitamin D serves a dual role as both a nutrient and a hormone, supporting bone health by regulating essential minerals like calcium and phosphorus, thereby preventing conditions like osteoporosis. Beyond its bone-strengthening properties, vitamin D plays a crucial role in promoting cell growth, enhancing neuromuscular function, and supporting a robust immune system, all of which contribute to overall well-being. Additionally, vitamin D acts as an anti-inflammatory agent, helping to reduce inflammation within the body and promoting a healthier internal environment. Savoring bone broth not only nourishes the body but also offers a natural source of this essential nutrient, supporting a wide range of health benefits. Our favorite organic bone broth is Mama Tong in Berkeley, CA. With their dedication to quality, they operate their own commercial kitchen, no co-packing facility, ensuring top-notch products. Making small batches and sourcing exclusively from organic local farms, they prioritize the freshest ingredients and the high quality filtered water for their bone broth. 

vitamin d daily dose

Best Vitamin D Foods: As discussed, vitamin D is an essential nutrient for both adults and children, supporting various aspects of health. The recommended daily dose of vitamin D can vary based on age, lifestyle, and individual health needs. For adults, the general guideline is to aim for 600 to 800 International Units (IU) of vitamin D per day. This can be achieved through a combination of sunlight exposure, vitamin D-rich foods, and supplementation, if necessary. Spending about 15 to 30 minutes in the sun a few times a week, particularly during midday when the sun is strongest, can help the skin synthesize vitamin D naturally. If an adult has limited sun exposure or dietary intake, a vitamin D supplement might be recommended after consulting with a healthcare professional.

For children, the recommended daily dose of vitamin D is generally lower than that of adults. Infants up to 12 months old usually need about 400 IU of vitamin D per day. Breastfed infants may require a vitamin D supplement, as breast milk alone may not provide sufficient amounts of the nutrient. Older children between the ages of 1 and 18 years typically need around 600 to 1000 IU of vitamin D daily. As with adults, a combination of sunlight exposure, vitamin D-rich foods, and supplements (when necessary) can help children meet their daily requirements. Pediatricians and healthcare providers can offer tailored recommendations based on a child's specific needs, growth stage, and overall health. 

It's important to note that vitamin D requirements can vary from person to person, depending on factors such as geographic location, skin color (darker skin produces less vitamin D from sunlight), age, and underlying health conditions. Regular check-ups with healthcare professionals can help assess vitamin D levels and ensure that both adults and children are meeting their individual vitamin D needs for optimal health and well-being.

Incorporating vitamin D-rich organic whole foods into your diet can significantly contribute to maintaining optimal health and well-being. By choosing these nutrient-dense options, you not only nourish your body with essential vitamin D but also with a plethora of other beneficial nutrients that support overall vitality. Embrace a wholesome diet centered around these organic whole foods, and your body will thank you for the nourishment it receives. As always, consult with a healthcare professional to determine the appropriate vitamin D intake for your specific needs.


Epic Water Filters Pure Pitcher

Pure Pitcher

Filtered Water Bottles

Nalgene OG

Epic Water Filters Pure Dispenser

Pure Dispenser

Epic Water Filter Smart Shield

Smart Shield