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Explore 8 wholesome foods high in Vitamin D, from mushrooms and canned tuna to fortified dairy, beverages, pasta, and ready meals. Great cooking solutions using vegetables & fruits, condiments, and vending-friendly options.
Vitamin D is so much more than just a "vitamin." It’s a hormone-like nutrient that plays a critical role in the body’s ability to absorb calcium, strengthen bones and muscles, support immune function, enhance mood, and reduce the risk of chronic illnesses, such as osteoporosis, cardiovascular disease, and certain cancers.
Despite its significance, many people around the world face Vitamin D deficiency, especially those living in areas with limited sun exposure or leading indoor lifestyles. Since sunlight alone often isn’t enough, incorporating dietary sources of Vitamin D becomes essential.
Thankfully, whether you're a health-conscious home cook or simply looking for convenient options like ready meals or vending solutions, there are many food sources available that help you meet your daily Vitamin D requirements.
Fatty fish are among the best natural sources of Vitamin D. A single 100g serving of cooked wild-caught salmon contains over 500 IU, which is more than half the recommended daily intake.
Examples: Salmon, Mackerel, Sardines, Herring, Trout
High in omega-3 fatty acids
Rich in protein and Vitamin B12
Naturally abundant in Vitamin D
Incorporate grilled salmon or sardines into your lunch or dinner for a wholesome upgrade to your daily meals. Add mackerel to salads or enjoy it in sandwiches with tangy condiments like mustard or capers. These fish also pair beautifully with roasted Vegetables & Fruits, offering rich flavor and high nutritional value.
One of the most concentrated sources of Vitamin D (up to 1,000 IU per teaspoon), cod liver oil also delivers a potent dose of Vitamin A and essential omega-3s.
Ideal for people who don’t eat fish
Supports brain and joint health
Easily available in liquid and capsule form
If you're not a fan of the taste, mix a teaspoon into a smoothie or citrus-based beverage to mask the flavor.
Egg yolks are another natural source of Vitamin D, especially when the hens are pasture-raised or fed Vitamin D-enriched feed. One egg yolk can offer anywhere from 20–40 IU.
Also, a source of choline, healthy fats, and B vitamins
Supports cognitive health and nutrient absorption
Scrambled, poached, or baked—eggs are incredibly versatile. Try pairing them with roasted vegetables & fruits for a power-packed breakfast or bake them into Ready Meals like quiches or frittatas.
Mushrooms, especially UV-exposed varieties like portobello, maitake, and shiitake, can produce Vitamin D2 when exposed to sunlight, just like human skin.
Perfect for vegans and vegetarians
Also rich in fiber, selenium, and B vitamins
Sauté mushrooms with garlic and thyme for a savory side, grill them as a meat substitute, or roast with herbs and your favorite condiments. Want to get the most Vitamin D? Leave mushrooms in direct sunlight for 30 minutes before cooking.
They’re also great for adding to quick cooking solutions, such as stir-fries, pasta dishes, or grain bowls.
In many countries, Dairy products are fortified with Vitamin D as part of public health strategies. One cup of fortified milk can contain up to 130 IU of Vitamin D, while fortified yogurt and cheese offer smaller but still beneficial amounts.
Combines calcium and Vitamin D for better absorption
Widely available and budget-friendly
Add milk to breakfast cereals, stir yogurt into smoothies, or sprinkle cheese over baked vegetables & fruits. Fortified dairy makes an excellent base for healthy ready meals and cooking solutions, especially when time is short but nutrition is a priority.
Avoiding dairy? No problem. Most plant-based milk alternatives (almond, soy, oat, and rice milk) are fortified with both Vitamin D and calcium. A cup typically contains 100–144 IU of Vitamin D.
Suitable for vegans and lactose-intolerant individuals
Often fortified with iron, B12, and other nutrients
Use in lattes, Beverages, soups, or baked goods. These plant-based drinks also work well in vending solutions, especially coffee or matcha machines found in offices or public spaces.
Many whole grain cereals are fortified with Vitamin D (up to 100 IU per serving). Combine them with fortified dairy or plant-based milk for a nutrient-packed breakfast.
Fast and convenient, especially for busy mornings
Often includes iron, folate, and fiber
Top with sliced bananas, berries, or even roasted nuts for added flavor and fiber. Fortified cereals can also be incorporated into cooking solutions like snack bars or crunchy yogurt parfaits—ideal for on-the-go ready meals.
Canned Tuna is widely available, affordable, and long-lasting. One small can (about 100g) contains around 268 IU of Vitamin D.
High in lean protein and B vitamins
A great shelf-stable option for emergencies or travel
Mix into a cold Pasta salad, spread onto whole grain toast with light mayo and herbs, or serve in wraps with leafy greens and a touch of spicy condiments. Canned tuna is also ideal for inclusion in nutrient-dense ready meals or as a component in vending solutions like protein snack packs.
Some specialty pasta products are now being fortified with Vitamin D, especially those aimed at health-conscious or plant-based consumers. Combine this with nutrient-rich vegetables & fruits like spinach, sweet potatoes, and fortified tomatoes, and you've got a well-rounded, Vitamin D-enhanced meal.
Tip:
Create vibrant, nourishing Cooking Solutions using fortified pasta, a drizzle of olive oil, roasted Vegetables & Fruits, and a sprinkle of cheese or nutritional yeast.
While sunlight remains the most natural source of Vitamin D, these 8 (and more) food sources make it easy and practical to meet your needs—especially with the convenience of ready meals, Vending Solutions, and smart cooking solutions. Whether you’re adding fortified dairy to your smoothie, tossing mushrooms into your stir-fry, or crafting a cold pasta salad with tuna and seasonal Vegetables & Fruits, every bite counts.
And don’t forget the simple additions—like fortified beverages or nutritious condiments—that bring both flavor and function to your meals. Take action today by stocking your pantry with Vitamin D-rich options and incorporating them into your daily cooking. Stay energized, strong, and healthy, season after season!
