May 22, 2024
From salmon burgers to fortified cereals, this comprehensive guide explores the top foods that are high in vitamin D and how to get enough of it for overall health and well-being, even when the weather doesn't cooperate.


Vitamin D is an essential vitamin that plays a crucial role in maintaining overall health. From supporting immune system function to promoting strong bones, getting enough vitamin D is crucial for overall well-being. In this comprehensive guide, we’ll explore the top foods that are high in vitamin D, discuss the science behind this crucial vitamin, and provide tips on how to get enough even when the weather is less than sunny.

Discovering the Sunshine Vitamin: 10 Foods High in Vitamin D

When it comes to vitamin D, there are a few foods that are particularly rich in this nutrient. Here are ten foods to add to your diet if you’re looking to boost your vitamin D intake:

  1. Salmon
  2. Tuna
  3. Egg yolks
  4. Oysters
  5. Mushrooms
  6. Cod liver oil
  7. Fortified milk
  8. Fortified orange juice
  9. Fortified yogurt
  10. Fortified cereals

Rainy Day Vitamin D: Foods to Keep You Healthy During Inside Seasons

Even if you’re a healthy eater, you may still be at risk of vitamin D deficiency during the colder, darker months of the year. Fortunately, there are plenty of foods that are rich in vitamin D that don’t require sunlight. Here are a few to add to your shopping list:

  • Fortified milk and non-dairy milk alternatives
  • Fortified orange juice
  • Fortified yogurt
  • Cereals
  • Egg yolks
  • Mushrooms
  • Swiss cheese
  • Sardines
  • Cod liver oil
  • Tuna

The Science Behind Vitamin D: Why It’s Essential for a Healthy Life

Vitamin D plays a crucial role in overall health. Here’s a closer look at why it’s so important:

  • It promotes healthy bones by aiding in the absorption of calcium
  • It supports the immune system by fighting off infections and diseases
  • It can help prevent heart disease and high blood pressure
  • It can reduce the risk of developing certain types of cancer

Getting Your Vitamin D Fix: 5 Delicious Recipes to Try

Looking for some tasty ways to incorporate more vitamin D into your diet? Here are five recipes to try:

Salmon Burgers

Prep time: 10 minutes
Cook time: 10-12 minutes

  • 1lb. salmon fillet, skin removed
  • 1/2 cup breadcrumbs
  • 1/4 cup green onions, chopped
  • 1 egg, whisked
  • 1 tsp. garlic powder
  • 1 tsp. paprika
  • Salt and pepper, to taste
  • 4 whole-grain buns
  • Lettuce, tomato, and your favorite toppings
  1. Pulse the salmon in a food processor until it becomes a paste.
  2. In a mixing bowl, combine the salmon, breadcrumbs, green onions, egg, garlic powder, paprika, salt, and pepper.
  3. Divide the mixture into four portions and shape each into a patty.
  4. Heat a skillet over medium heat. Cook the patties for 4-6 minutes on each side or until golden brown and cooked through.
  5. Toast the buns and assemble the burgers with the patties and toppings of your choice.

Beyond the Dairy Aisle: Non-Dairy Sources of Vitamin D

While many people turn to dairy products like milk and yogurt for their vitamin D fix, there are plenty of non-dairy sources of this nutrient as well. Here are a few to consider adding to your diet:

  • Fatty fish like salmon and sardines
  • Egg yolks
  • Mushrooms

Staying Healthy with Vitamin D: Tips for Getting Enough in Winter Months

Getting enough vitamin D during the colder months can be a challenge, but there are things you can do to ensure you’re meeting your daily needs. Here are a few tips:

  • Get outside when possible, even if it’s just for a few minutes each day.
  • Take a vitamin D supplement if you’re not getting enough from food or sunlight.
  • Incorporate vitamin-D-rich foods into your diet as much as possible.


From the importance of vitamin D to the different foods you can eat to get enough, we’ve covered a lot in this guide! Remember to include vitamin-D-rich foods in your diet regularly, and talk to a doctor or dietitian if you have any concerns about your vitamin D levels. By taking care of your body and staying conscious of your vitamin D intake, you can set yourself up for a healthy and vibrant life.

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