The 9 best foods to get the vitamin D you need

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We tell you which are the richest foods in vitamin D according to nutritionists and experts. These meals will provide you with the necessary contribution of this nutrient, especially in the countries or times of the year that lack the most sunlight.

During the summer months, those who are distinguished for being the brightest and sunniest year, our body is able to convert about fifteen minutes of daily exposure to the sun king in large amounts of vitamin D. But at other times of the year such as the winter period or in certain geographical areas of the globe, it is necessary to acquire this nutrient through food. Now, during quarantine, it is recommended to spend 20 minutes a day at the window.

Next, we review a complete list of ideal foods to provide you with the vitamin D you need for an excellent state of health. In this way, you can complement exposure to sunlight or learn other ways to provide this nutrient to your body. The current recommendation is 400-600 IU (international units) per day.


One hundred grams of mushrooms, especially those varieties like Portobello, provide you with a considerable amount of vitamin D. When they are raw and have been exposed to ultraviolet light, the index increases.


With more than 100 IU per ounce – 28 grams -, salmon tops the list of foods with naturally occurring vitamin D. As you may well know, this blue fish has numerous extra benefits, from the contribution of Omega 3 to the improvement of sleep, cognitive performance or fat burning.


Half a dozen oysters provide you with more than 60% of your daily need for the nutrient. If you like seafood, take the opportunity to savor them like a gourmet.


Less than 100 grams of this soft, exquisite-tasting white fish, also known as halibut or halibut, provide you with 254% of your daily need for vitamin D.


170 grams of shrimp have 64% of your daily needs for vitamin D. Of course, the price of these crustaceans on the market is not excessively cheap.

4. COD

This blue fish, so popular with pil pil in the Basque Country or in Portuguese rice dishes, provides you with a discreet amount of vitamin D – specifically, about 170 grams give you the ideal 18% daily. Cod also constitutes a source of vitamin B12, phosphorous, potassium and magnesium.

3. EGG

A large egg has 4% of its daily value, but for this, you must include the yolk. You will need to cook an egg perfectly.


Much depends on the type of cheese, but the most recommended are provolone, fresh cheese, Parmesan or blue cheese. Generally speaking, 100 grams gives you 24 IU. Other dairy products like milk and yogurts also provide you with an important contribution of vitamin D.


Tuna, especially in oil or preserves, is great at providing you with the vitamin D you need. According to experts, 85 grams of tuna in a sandwich or in a salad provide 25% of the daily minimum.

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