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5 Foods To Eat for Vitamin D

It’s summer, which means you’re probably about to be spending a lot more time outside. Even though you’ll be more exposed to the sun, don’t think you’re off the hook with your Vitamin D intake. Vitamin D deficiency is extremely common in the U.S., but there are simple ways to supplement Vitamin D into your diet. The easiest is, of course, through supplements like Anser’s Vitamin D gummies, but you can also find Vitamin D in certain foods.

The combined power of more summer sun (don’t forget to protect against harmful UV rays with sunscreen), Vitamin D supplements, and Vitamin D rich foods will encourage all of the important benefits that Vitamin D has for your body: immune function, calcium absorption, bone health, and mood boosts!

It can be tough to find good sources of Vitamin D in the food aisles, so here are a few Vitamin D rich foods to add that extra dose to your day:

Wild Mushrooms

Fun fact: mushrooms are the only plant source of Vitamin D. Similar to humans, mushrooms — specifically ones that have been grown outside or exposed to UV light — can process Vitamin D when exposed to the sun’s UV light. Many mushrooms are grown in the dark, so look for varietals that are grown outside or have been treated with UV light, like portobellos. You can place mushrooms out in the sun after you buy them to boost their vitamin D levels.

Fatty Fish

Since grilling and summer are already a natural combo, throw some fatty fish such as salmon onto your grill for another natural source of Vitamin D. Fish is one of the best food sources of Vitamin D available. According to researchers, a three ounce piece of cooked salmon contains approximately 570 IU of Vitamin D. Wild salmon is definitely the way to go if you can find it — it contains much more Vitamin D than farmed salmon. If you can’t get your hands on fresh salmon, tuna, or mackerel (other fatty fish), canned salmon is a good substitute.

Looking for a delicious way to cook your salmon? Check out this perfect weeknight brown sugar and soy salmon recipe.


While the protein in eggs is found in the whites, the fat, minerals, and vitamins are all in the yolk. Like with salmon and mushrooms, Vitamin D levels in eggs can vary based on sun exposure and feed of the chickens, and pasture-raised chickens tend to produce eggs with higher levels. One egg yolk contains approximately 10% of your daily value of Vitamin D. Next time, prepare your eggs with some mushrooms for an especially Vitamin D rich meal.