Vitamin D Without Chasing the Sun
Vitamin D isn’t as easy to score as other nutrients, which can make getting enough through food a little trickier than you'd think. The good news is that even if your grocery list is a little short, you can still lock in a good diet with fatty fish and fortified staples to help fill in the gaps. With the sun going down quicker than ever, these 20 options give you plenty of places to start for the darker seasons.
1. Rainbow Trout
Rainbow trout deserves far more attention when you’re itching for some vitamin D. Keep in mind that a simple three-ounce serving provides an impressive amount of the nutrient. It also supplies protein and omega-3 fatty acids, so there's considerably more nutritional value hiding beneath that crispy skin.
2. Sockeye Salmon
Salmon regularly earns a place on healthy-food lists, but outside of the healthy fats and relatively low calories, you also have vitamin D to look forward to. Sockeye is particularly useful, with cooked portions ranking among the strongest natural dietary sources you can easily find at your local grocer. Fresh isn't your only option either; canned sockeye can contain plenty of vitamin D and keeps much longer in the pantry.
3. UV-Exposed Mushrooms
Here's one vitamin D source that doesn't swim: mushrooms! The only thing to keep in mind is that you want fungi treated with ultraviolet light, as they can contain dramatically more vitamin D than untreated varieties. White, cremini, and portobello mushrooms are sometimes sold this way, so read the label before sticking it in your cart.
4. Atlantic Mackerel
If salmon has gotten a little predictable, Atlantic mackerel gives you another naturally vitamin D-rich fish to move into rotation. Its richer flavor also allows more creativity! It tastes amazing grilled, baked, smoked, or served alongside potatoes and vegetables. Mackerel also happens to provide omega-3 fats, making its nutritional value stronger than one vitamin.
5. Fortified Cow's Milk
Ordinary milk gets a lot more useful when you know where to turn. Just one cup of the fortified stuff commonly contains about 120 IU, although the exact amount should always be checked on the label. If you find a brand you like, your new milk makes your morning cereal or smoothie an easy opportunity to add some vitamins.
6. Canned Pink Salmon
Don't assume the less glamorous can in your pantry is second-rate—canned pink salmon can provide plenty of vitamin D, too. It's also convenient when cooking an entire fillet seems like too much on a busy weekend. Best of all, you can mix the canned stuff into salmon cakes, salads, sandwiches, or pasta for an inexpensive option that requires very little prep.
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7. Fortified Soy Milk
People who skip dairy don't have to miss out on vitamin D! Many soy milks are also fortified to provide similar amounts, although brands aren't identical and checking the label matters more than ever. Just like with the regular stuff, you can also use this in cereal, coffee, or smoothies.
8. Herring
Herring doesn't get nearly as much attention at the seafood counter, which is a shame since it naturally has plenty of vitamin D to offer. One of the best things about it is that you'll find it prepared fresh, smoked, kippered, or pickled, which gives you considerably more choices than one standard fillet. Just bear in mind that sodium can climb with smoked and pickled versions.
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9. Fortified Orange Juice
Orange juice is naturally associated with vitamin C, but certain brands add vitamin D as well. Remember: not everyone enjoys a cold glass of milk, so OJ is especially handy when you still want a fortified option at breakfast. Sugar tends to skyrocket in your average juice, however, so keep an eye on the label.
10. Sardines
Those little tins bring more to lunch than their famously strong smell—and taste. Canned sardines contain vitamin D naturally, along with protein and calcium when you actually munch on the soft bones. Don’t let them scare you away; try them over toast, mixed into pasta, or added to a salad if eating them plain isn't your style.
11. Fortified Oat Milk
The best thing about fortified milk is that its popularity helped it stretch across various kinds. Oat milk's popularity means it's now easy to find versions with vitamin D added right alongside calcium and other nutrients. Depending on the brand, a cup can actually provide an amount comparable to fortified dairy milk.
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12. Eel
Eel isn't an everyday dinner in many households, but nutritionally, it's an interesting vitamin D option. USDA food data has long listed eel among fish containing substantial amounts of the nutrient, although preparation and species can impact the amount. Either way, sushi fans may already encounter it in beloved plates like grilled unagi, so there’s no harm in a second helping!
13. Fortified Breakfast Cereal
Why ask your milk to do all the work when some breakfast cereals provide just as many vitamins? Manufacturers often add vitamin D alongside iron and several B vitamins, giving certain cereals an advantage that isn't obvious from the picture on the box. Pair one with fortified milk, and you've combined two sources before lunchtime.
14. Eggs
Honestly, what can’t eggs do? These little guys have plenty of vitamin D in the yolk, which is worth remembering if you habitually stick cartons in your basket. A large egg won't rival a serving of trout or salmon, but it can still contribute a modest amount toward your daily intake. Scrambled eggs, hard-boiled eggs, frittatas, and breakfast sandwiches all count, too, so this one's easy to work into your diet.
15. Halibut
One of the best things about halibut is that it offers vitamin D without forcing the stronger flavor of sardines or mackerel. This mild white fish works nicely baked or grilled and pairs with everything from vegetables to rice. Vitamin D levels vary by serving, but halibut can still contribute a meaningful amount.
16. Fortified Almond Milk
Remember what we said about the different kinds of milk? Well, who could forget the almond variety? Though almonds themselves aren't a natural source of vitamin D, almond milk is a different story when manufacturers fortify it. Many commercial varieties have vitamin D added, making them perfect for people who want a lighter alternative.
17. Beef Liver
Beef liver won't win everyone over at the dinner table, but that’s no reason to count it out. Like it or not, it naturally contains a small amount of vitamin D that's uncommon among meats. It's also exceptionally nutrient-dense in other respects, including its vitamin A, vitamin B12, iron, and copper content.
18. Fortified Yogurt
Strangely enough, yogurt isn't automatically high in vitamin D just because it comes from milk. However, the silver lining is that some manufacturers add the nutrient directly to their products. A fortified variety paired with berries and nuts can turn a simple snack into a more substantial nutritional choice, too.
19. Canned Light Tuna
Okay, we’ll admit: canned tuna isn't the vitamin D heavyweight that trout or salmon is, but it still provides some! It also has convenience on its side. Its affordability makes it easier to eat fish regularly without buying fresh fillets every week, so you can keep your vitamin D levels exactly where they should be.
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20. Cod Liver Oil
Few edible sources pack vitamin D as densely as cod liver oil, which is why even a small serving can contain a considerable amount. Unlike ordinary cooking oils, it also naturally contains vitamin A. If you choose it, check the label first to make sure you’re getting what you need—that’s better than pouring freely.
