10+ Foods High in Vitamin D3 (2023 UPDATE)

Vitamin D is essential for maintaining strong bones and teeth, as well as supporting the immune system and overall health. While the body can produce vitamin D when the skin is exposed to sunlight, many people don't get enough from sun exposure alone. In this article, we will discuss some of the best food sources of vitamin D3.

1. Salmon: Wild-caught salmon is one of the best food sources of vitamin D3. A 3-ounce serving of wild-caught sockeye salmon contains more than 450 international units (IU) of vitamin D3. Other types of wild-caught salmon, such as chinook and coho, also contain high levels of vitamin D3.

2. Sardines: Sardines are another great food source of vitamin D3. A 3-ounce serving of canned sardines contains more than 200 IU of vitamin D3.

3. Egg yolks: Egg yolks are a rich source of vitamin D3. A large egg yolk contains around 40 IU of vitamin D3.

4. Beef liver: Beef liver is another good source of vitamin D3. A 3-ounce serving of beef liver contains around 25 IU of vitamin D3.

5. Mushrooms: Some mushrooms are also a good source of vitamin D3. Specifically, mushrooms that have been exposed to UV light during cultivation contain high levels of vitamin D3. A 3-ounce serving of UV-exposed mushrooms can provide up to 400 IU of vitamin D3.

6. Cod liver oil: Cod liver oil is a traditional food that is a very rich source of vitamin D3, with a tablespoon providing around 1,360 IU.

In addition to these food sources, fortified foods such as milk, breakfast cereals, and orange juice can also provide vitamin D3. It is important to note that vitamin D is a fat-soluble vitamin, so it is best to consume these foods with some form of fat, such as a small amount of oil or butter, to help the body absorb the vitamin D more effectively.

As always, it is important to speak with a healthcare professional before making any changes to your diet, especially if you have any health concerns. But including these foods into your diet can help to increase your vitamin D3 intake.

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Salmon

Salmon is a delicious and nutritious food that is high in vitamin D3. This type of fish is not only a great source of protein, but also an excellent way to get your daily dose of vitamin D3.

Wild-caught salmon is one of the best food sources of vitamin D3. A 3-ounce serving of wild-caught sockeye salmon contains more than 450 international units (IU) of vitamin D3. Other types of wild-caught salmon, such as chinook and coho, also contain high levels of vitamin D3. Farmed salmon also contains vitamin D3, but the amount of vitamin D3 in farmed salmon is much lower than wild caught salmon.

Eating salmon regularly can provide many health benefits. Salmon is rich in omega-3 fatty acids, which are essential for heart health and may reduce the risk of heart disease. It also contains high levels of selenium, which is a mineral that supports the immune system and helps to prevent cancer.

Salmon is also a versatile food that can be prepared in many different ways. It can be grilled, baked, poached, or smoked. It can also be added to salads, sandwiches, and pasta dishes.

Some types of salmon are farmed, which can result in lower quality fish that contains higher levels of contaminants such as PCBs and dioxins. Therefore, it is important to choose wild-caught salmon whenever possible to ensure the highest quality and the most nutritious fish.

Sardines

Sardines are small, oily fish that are not only delicious but also a great source of vitamin D3. Sardines are often overlooked as a food source of vitamin D3, but they are an excellent option to include in your diet.

A 3-ounce serving of canned sardines contains more than 200 international units (IU) of vitamin D3. Sardines are also a great source of omega-3 fatty acids, which are essential for heart health and may reduce the risk of heart disease. They also contain high levels of other essential nutrients like protein, calcium, and selenium.

Sardines are also a convenient food source, as they are often canned and ready to eat, which makes them easy to add to your diet. They can be eaten on their own, with crackers, or added to salads, sandwiches, and pasta dishes. Sardines are also a great option for those who prefer not to eat larger fish such as salmon.

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It's also worth noting that not all sardines are created equal. Some sardines are packed in oil and others are packed in water. Sardines packed in oil are higher in calories and fat, but also tend to be more flavorful. Sardines packed in water are lower in calories and fat, but can be a bit more bland.

Sardines are a delicious, convenient, and nutritious food that are high in vitamin D3. Incorporating sardines into your diet on a regular basis can provide numerous health benefits, including stronger bones and teeth, a stronger immune system, and a reduced risk of heart disease. As always, it is important to speak with a healthcare professional before making any changes to your diet, especially if you have any health concerns.

Egg yolks

Egg yolks are a nutrient-dense food that is often overlooked as a good source of vitamin D3. Although egg yolks are high in cholesterol, they are also a great source of many essential vitamins and minerals, including vitamin D3.

A large egg yolk contains around 40 international units (IU) of vitamin D3. While the egg whites contain protein, egg yolks are rich in vitamins and minerals such as Vitamin A, Vitamin E, Vitamin K, folate, and choline.

Egg yolks can be consumed in many ways, they can be added to scrambled eggs, omelets, frittatas, quiches and even baking recipes. They can also be consumed hard-boiled or fried. It is worth noting that not all eggs are the same, the egg yolks of pastured eggs contain more vitamin D3 than conventional eggs. This is because chickens that are raised on pasture, have access to sunlight and can produce more vitamin D3 in their eggs.

Beef liver

Beef liver is a nutrient-dense food that is high in vitamin D3. This type of organ meat is not only a great source of protein, but also an excellent way to get your daily dose of vitamin D3.

A 3-ounce serving of beef liver contains around 25 international units (IU) of vitamin D3. Beef liver is also a rich source of other essential nutrients such as Vitamin A, Vitamin B12, folate, and iron, which is important for red blood cells formation.

Beef liver can be prepared in a variety of ways, it can be sautéed, fried, or even eaten raw as a part of sushi dish. However, it is important to note that beef liver should be consumed in moderation, as it is also high in cholesterol.

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It's worth noting that the amount of vitamin D3 in beef liver can vary depending on the animal's diet and exposure to sunlight. Animals that have been raised on pasture tend to have more vitamin D3 in their liver compared to animals raised in confined feedlots.

Beef liver is a nutrient-dense food that is high in vitamin D3. Incorporating beef liver into your diet on a regular basis can provide numerous health benefits, including stronger bones and teeth, a stronger immune system, and a good source of other essential vitamins and minerals. However, it should be consumed in moderation due to its high cholesterol content.

Mushrooms

Mushrooms are a unique type of food that is high in vitamin D3. While most mushrooms do not contain vitamin D3, certain types of mushrooms that have been exposed to UV light during cultivation contain high levels of vitamin D3.

A 3-ounce serving of UV-exposed mushrooms can provide up to 400 international units (IU) of vitamin D3. These mushrooms are specially grown to increase their vitamin D content, and they can be found in some grocery stores and health food stores. Additionally, mushrooms are also a good source of other essential nutrients such as Vitamin B, potassium and selenium.

Mushrooms can be prepared in a variety of ways, they can be sautéed, grilled, or even eaten raw. They can be added to soups, stews, sandwiches, and pasta dishes. They can also be used as a meat alternative for vegetarians and vegans.

It's worth noting that even though UV-exposed mushrooms are high in vitamin D3, they should not be used as the only source of vitamin D3 in the diet, as the body still needs other sources of vitamin D3 such as sunlight, supplements and other food sources.

Mushrooms are a unique type of food that is high in vitamin D3 when they have been exposed to UV light during cultivation. Incorporating UV-exposed mushrooms into your diet on a regular basis can provide numerous health benefits, including stronger bones and teeth and a stronger immune system.

Cod liver oil

Cod liver oil is a traditional food that is high in vitamin D3. This oil is derived from the liver of Atlantic cod fish and has been used for centuries for its nutritional benefits. It is a rich source of vitamin D3 as well as other essential nutrients such as omega-3 fatty acids, vitamin A, and vitamin E.

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A tablespoon of cod liver oil provides around 1,360 international units (IU) of vitamin D3. This makes it one of the richest food sources of vitamin D3. Cod liver oil is also a good source of omega-3 fatty acids, which are essential for heart health and may reduce the risk of heart disease.

Cod liver oil is typically taken in liquid form, either straight or mixed into a drink. It can also be found in capsule form. However, it's worth noting that cod liver oil has a strong fishy taste and smell, and some people may find it unpalatable. It is also high in vitamin A, which can be toxic in large doses. Therefore, it is important to speak with a healthcare professional before taking cod liver oil supplements, especially if you have any health concerns.

Cod liver oil is a traditional food that is high in vitamin D3 and other essential nutrients. Incorporating cod liver oil into your diet can provide numerous health benefits, including stronger bones and teeth, a stronger immune system, and a reduced risk of heart disease.

Conclusion: The Final Verdict

Foods like salmon, sardines, beef liver, egg yolk, mushrooms, and cod liver oil are rich in Vitamin D3. In addition to these food sources, fortified foods such as milk, breakfast cereals, and orange juice can also provide vitamin D3. It is important to note that vitamin D is a fat-soluble vitamin, so it is best to consume these foods with some form of fat, such as a small amount of oil or butter, to help the body absorb the vitamin D more effectively.

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