High Vitamin D Foods List

Vitamin D is a very important vitamin in our body because it allows the calcium we ingest to better attach to the bones. In addition to contributing to the health of our skeleton (bones and teeth), vitamin D also plays a role in the bone growth of children and helps prevent certain pathologies (hypertension, obesity, cancers, diabetes, etc.).

Vitamin D Foods List

But what is "complicated" with vitamin D is to bring it to our body. Indeed, this vitamin is not naturally present in our body. And the best way to bring him is too. expose yourself to the sun. So it's not easy to avoid vitamin D deficiencies when you live in areas with the little sun!

Cod liver oil

Yes, we know: cod liver oil is far from glam, and we often have very bad childhood memories with it. But does not prevent: under its silly looks and its specific taste, it hides an anthology of benefits! Already, it is the richest food vitamin D that exists, with 250 micrograms (micrograms) of vitamin D for 10 cl of cod liver oil. A record!

Then, cod liver oil is also very rich in vitamin A (a vitamin that keeps our eyes healthy) and omega-3, polyunsaturated fatty acids that help our body fight against cardiovascular disease. And rest assured: for those who do not really appreciate its taste, cod liver oil can be bought in the form of capsules as a dietary supplement. Phew!

Salmon (cooked)

Salmon is one of the fatty fish that is often praised for its high levels of omega-3 and good fats. That's right: omega-3s are polyunsaturated fatty acids that protect our heart from cardiovascular disease, and in addition, allow our brain to function optimally while stimulating our memory.

But salmon is not only rich in omega-3: it is also a good source of minerals (calcium, phosphorus, selenium, etc.) and vitamins ... especially vitamin D. But be careful: to refuel vitamin D with salmon, it should not be consumed anyhow. In fact, baked salmon is twice as rich in vitamin D (9 μg) as raw salmon (4.6 μg / 100 grams).


In contrast to salmon, mackerel contains about the same amount of vitamin D that is cooked (8.5 μg) or raw (7.7 μg / 100 grams). Good news: with mackerel, we can fill our reserves of vitamin D as well by feasting on a tartare or a cold ceviche that by grilling or browning in the pan! Note that fried mackerel is even richer in vitamin D since it contains about 12.30 μg / 100 grams.

Other health benefits of mackerel? Without a doubt its richness in omega-3, its interesting vitamin B content, without forgetting, of course, the many minerals it contains (iodine, iron, selenium). It will be understood: the mackerel is a fish to put more often on the menu!

Smoked herring

Like mackerel and salmon, herring is one of those fatty fish that are both rich in good fats (especially omega-3 fats) and vitamin D. Moreover, for the latter, smoked herring makes quite a strong, since 100 grams of this fish already bring 22 μg of vitamin D; enough to cover in one bite the daily needs of an adult, a lot, right?

Okay, sure that smoked herring is a fish with a strong enough flavor. But for those (and those) who would like to fill up with vitamin D and do not like its side too salty, it is quite possible to mitigate the latter by pricking it in milk. And voila!


The trout (especially the rainbow trout, the one most often found on market stalls throughout the year) is one of the favorite fish of the French ... just behind the salmon and cod.

And this is very good news because this fatty fish is full of very interesting nutritional qualities. Especially :

  • Its richness in vitamin D (11 μg / 100 grams when baked),
  • Its richness in omega-3,
  • Its richness in vitamin B,
  • Its richness in minerals (phosphorus, selenium, etc.).

In addition, trout is a very easy fish to cook, and the recipes to enjoy are not lacking. Decidedly, this fish has good all the way.

Grilled sardine

In summer, when barbecues and garden meals are over, grilled sardines are always a hit. And it's very good for our vitamin D reserves since 100 grams of grilled sardine provide 12.3 μg of vitamin D to the body. Already double the recommended nutritional intake (ANC). If in addition it is we who take care of the barbecue and we do it under the sun, we will fill up on vitamin D in less time than it takes to say! And that's reassuring: in winter, when the time is no longer at barbecues, sardine oil still does much work at the level of vitamin D (10.8 micrograms / 100 grams)!


Last fat fish on this list of foods rich in vitamin D: anchovies, which with its 11 micrograms per 100 grams also provides enough to satisfy the daily intake of an adult vitamin D in just a few mouthfuls!

And for those who do not know how to cook anchovy, this little fish is perfect in a pissaladière pie, pizza, toast, tapas, puff pastry, or simply in a salad or prepared with a summer marinade.

In short, recipes, with anchovies, there is only the embarrassment of choice!

The egg yolk

Scoop: it's not just fish that are rich in vitamin D! The egg, and more particularly the egg yolk, is also since 100 grams of yellow contain about 3.2 μg of vitamin D. But that's when the yellow is raw ... Yes: cooked, the yolk gives the body a little less vitamin D (2.1 μg / 100 grams).

Nutritional benefits of the egg do not stop there: the egg is also an excellent source of vitamins B2 and B12 and is also very rich in minerals (including selenium). Without forgetting, of course, its complete protein content, which makes him the great ally of athletes.

Morality: for our health, do not hesitate to bet on the little yellow ... egg of course!

Cow's milk

One of the main attributes of vitamin D is to help fix calcium on the bones. Well by drinking milk, we can say that we pamper our bones and our skeleton since cow's milk is both very rich in calcium (like all dairy products for that matter) and in vitamin D.

As such, a large glass of milk (250 ml) provides the body with about 3 micrograms of vitamin D. As a reminder, in France, the vitamin D ANC for an adult are 5 micrograms per day; even though milk is less rich in vitamin D than fish, it remains a non-negligible source. Cow's milk is also a drink rich in phosphorus, selenium, and protein.

Canned natural tuna

Canned tuna is a food that all cooks in the world have in a closet of their kitchen. And this is very good news because canned tuna has very interesting nutritional qualities.

Indeed, he is rich:

  • In proteins
  • In Omega-3
  • In minerals (in particular in selenium and phosphorus)
  • In vitamins A, B, and D (6.10 μg of vitamin D per 100 grams of natural yellowfin tuna).
And in addition, canned tuna is often less fat than fresh tuna, and it is easy to cook (pizza, pie, salad, puff pastry).

Post a Comment