What are the natural food sources of vitamin D?

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Keri Peterson, MD
Internal Medicine

Many products are fortified with vitamin D, but it's also found naturally in some delicious foods. Learn what they are by watching this video featuring internal medicine specialist Dr. Keri Peterson.


Dole Nutrition Institute
Administration
The following foods are the top sources of Vitamin D:
  • Salmon
  • Sardines, canned
  • Dole portobello mushrooms
  • Nonfat milk, fortified
  • Cereal, fortified
  • Egg yolk
  • Button mushrooms
Increased exposure to sunshine will also raise your levels of vitamin D.
We have all heard of vitamin D, but we may not appreciate its important role in bone health for adults. Vitamin D also helps prevent common cancers, hypertension, and even type 1 diabetes.

Unlike other fat-soluble vitamins that are plentiful in a healthy diet, vitamin D is in very few food sources naturally. Food with high vitamin D content includes oily fish such as salmon and mackerel and cod liver oil. To obtain adequate vitamin D from natural food sources alone, you would need to eat these fish three to four times a week or take cod liver oil daily. Some food, including milk, some breads, and calcium-supplemented soy milk and orange juice, are fortified with vitamin D. However, the majority of our vitamin D requirement (80 to 95 percent) comes not from food but from exposure to sunlight.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.