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5 Foods to Eat for Vitamin D


Vitamin D, also known as the “sunshine” vitamin, is essential for our health. It’s important for our bone health and recent research suggests it may have other benefits, too like protecting against colds, boosting our immunity, and warding off depression. The Institute of Medicine’s recommended dietary allowance is 600 IUs, or 800 IUs if you’re over 70. If you don’t spend enough time in the sun or if your body has trouble absorbing the vitamin, you may not get enough. Vitamin D deficiency can lead to rickets, a weakened immune system, increased cancer risk, poor hair growth, and osteoporosis. However, you can add supplements to your diet and add it into your daily diet. Here are 5 foods to eat for vitamin D!


Luckily, tuna is easy to find in your local grocery store and it’s easy to store year round. Canned light tuna has the a healthy dose of vitamin D, about 150 IUs per 4 ounces, while canned albacore tuna has about 50 IUs per 4 ounces. To add some of this tasty fish to your diet, try our recipe for Tuna & Avocado Salad sandwiches. They’re easy to prepare and super delicious!

Fortified Dairy

In general, an 8-ounce glass of milk contains at least 100 IUs of vitamin D, and a 6-ounce serving of yogurt contains 80 IUs, but the amount can be higher, or lower, depending on the brand of milk you buy and their processing techniques. If you don’t eat dairy, check out different brands of soy and rice milks that are fortified with about the same amount.


This popular fish is a great source of vitamin D. A 3-ounce sockeye salmon fillet contains about 450 international units (IUs) of vitamin D. And you get a bonus with this colorful fish: heart-healthy omega-3 fatty acids! This yummy recipe for Brown Sugar Salmon will be your new dinner favorite!

Egg yolks

If you’re used to eating just the whites, add in a yolk every now and then since the vitamin D in an egg comes from its yolk. One yolk will give you about 40 IUs, so supplement your other vitamin D sources with an occasional egg. One egg contains about 200 milligrams of cholesterol, and the American Heart Association recommends consuming no more than 300 milligrams a day for heart health. Try making this Breakfast Casserole for your family this weekend!


Portobellos are your best choice and they’ll give you 400 IUs of vitamin D per 3-ounce serving. Some other mushrooms like maitake and morel have a good dose of vitamin D, too. Enjoy them in our easy dinner dish, Mushroom & Asparagus Fettucine.

Besides these foods, you can get vitamin D from fortified foods, so read labels carefully when you’re shopping for groceries. Check out our blog at for more health and nutrition tips to aid in weight loss!

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Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at if you have any suggestions. Thanks. Ps. Spread the word and check out our products at :)

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