Vitamin D Rich Foods. Which Foods are Good Sources of Vitamin D? Vitamin D3 vs Vitamin D2

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Which foods are good sources of vitamin D?

Well, I was just looking at this article on the Health Line website, which lists 7 healthy foods that are high in vitamin D:

HealthLine: 7 Healthy Foods That Are High in Vitamin D

I’m just going to quickly go through them in reverse order, saving the best for last.

So, at the bottom of the list is fortified foods. For example, cow’s milk, which is often fortified with vitamin D, has about 15-22% of the daily value per cup. Then there’s Soy Milk, which has about 13-15% of the daily value per cup. Fortified orange juice can provide up to 12%. And fortified cereal and oatmeal has up to 17% of the daily value.

Next up are mushrooms, which provide up to 3 times the daily value in one serving. With such a high amount, why is this not at the top of the list? Well, it’s because it is vitamin D2, which is not as good as vitamin D3, as this other Health Line article explains:

HealthLine: Vitamin D2 vs. D3: What’s the Difference?

Vitamin D3 comes from animals, whereas vitamin D2 from plants. Vitamin D3 is what is formed in your skin when it’s exposed to sunlight, and it is more effective at improving vitamin D status, which is why you might be more likely to be deficient in vitamin D if you are a vegetarian or vegan.

Anyway, next up are egg yolks, which provide only 5% of the daily value of vitamin D.

Canned tuna is better, giving you 35% in one serving. But cod liver oil is even better, providing 56% in just one teaspoon. Herring and sardines are a reasonably good source, with one serving of fresh herring giving you 27% of the daily value.

But best of all is salmon, providing 66% of the daily value of vitamin D per serving.

But, if you’re not likely to eat lots of these foods, and you’re not going to get much sun, you may want to take a supplement.