It’s called the “sunshine vitamin” for a reason. The sun’s UV rays prompt our body to manufacture vitamin D, which plays an essential role in bone and brain health, supports a strong immune system, and helps keep inflammation under control to promote good overall health, studies show.
But sometimes you have to rely on food for your vitamin D supply, like during winter or if you live in a region of the country where the sun doesn’t shine so bright (the general recommendation for adults is 600 IU of daily vitamin D). Wait a second, you may be thinking, I swear I heard that it’s slim pickings when it comes to vitamin D-rich foods. You did not hear wrong!
“It is true that it’s difficult to get adequate vitamin D through food because there are so few foods that naturally contain it. Beyond eggs, these foods don’t always regularly grace the table in many households,” says Marisa Moore, M.B.A., R.D.N., L.D., registered dietitian nutritionist in private practice and cookbook author.
You can be deficient in vitamin D, but it can be tough to recognize since the symptoms mirror simply being stressed out or tired, says Moore. “It may show up as exhaustion, low mood, anxiety or depression, or unexplained aches and pains associated with rheumatoid arthritis or osteomalacia (softening of the bones),” Moore adds. If you think you may be lacking in vitamin D, your doctor can run a blood test to check your levels and may recommend a supplement (if they do, ask them to suggest a reputable brand or look for one that says it’s third-party-tested).
Meet the experts: Marisa Moore, M.B.A., R.D.N., L.D., a registered dietitian nutritionist in private practice and cookbook author; Shaira Daya, M.P.H., R.D.N., a registered dietitian and perimenopause nutrition consultant in Ann Arbor, Mich.
Still, you do have a small roster of vitamin D foods to pile on your plate, and some of them even deliver more vitamin D than an egg (so they’ll help you reach your daily D goals easier). These are some of the top foods with more vitamin D than an egg.
Tasty foods with more vitamin D than an egg
Rainbow trout
This fatty fish is salmon’s cheerful-sounding cousin, with similarly pink flesh and a mild taste, and it also delivers 81% of your daily vitamin D needs per 3-ounce serving (the same serving of sockeye salmon nets you 71%). “In addition to being an excellent source of the sunshine vitamin, fatty fish like rainbow trout provide a big dose of omega-3 fatty acids, offering a two-for-one deal for heart health support,” says Moore. Not to mention that seafood is a wonderful lean protein option.
Sardines
Tinned fish is often the fatty kind, aka the type that’s loaded with vitamin D and those anti-inflammatory omega-3s—like sardines. Keep canned fish like sardines or mackerel on hand; they make for convenient and affordable quick meals. “Tinned fish can be integrated into pastas, sandwiches, and dips to benefit our health in so many ways,” says Shaira Daya, M.P.H., R.D.N., a registered dietitian and perimenopause nutrition consultant in Ann Arbor, Mich.
Mushrooms
When umami-packed fungi are exposed to the sun’s UV rays, they’re much higher in vitamin D than mushrooms grown in the dark or indoors. Wild mushrooms like chanterelles tend to be grown in the sun since they’re, well, wild; you can check the label of other types of mushrooms to see if it says they were exposed to UV (for instance, ½ cup white UV-exposed mushrooms nets you 71% of your daily value of vitamin D).
“UV-exposed mushrooms are an excellent plant-based vitamin D source, plus contain other nutrients like potassium, which helps lower blood pressure, balances fluids and supports overall heart health,” says Moore. “Mushrooms are also a good source of the antioxidant ergothioneine, which helps protect our cells from damage and supports healthy aging.” Try this pro trick from Daya to potentially boost the D in your shrooms: “If you are grilling mushrooms outside this summer, turn them grill side up toward the sun for 10 to 20 minutes to increase the amount of vitamin D.”
Fortified dairy
Milk and yogurt are sometimes fortified with nutrients like vitamin D and calcium, as well as protein and some fat (if you don’t eat nonfat dairy) for energy and satiety, says Moore. For instance, one cup of vitamin D-fortified 2% milk translates to 15% of your daily vitamin D needs. “Foods that are fortified with vitamin D can help us meet our daily requirement through diet, but check the label since not all dairy products have vitamin D added,” Daya adds.
Cereal
Make sure it’s fortified with vitamin D, and go for a box that’s made with whole grains and has minimal added sugar to maximize the goodness, as “ready-to-eat cereals can vary widely in their nutritional benefits,” Moore says. In addition to the sunshine vitamin, cereal is also often boosted with calcium and B vitamins. You can expect to get about 10% of your daily value of vitamin D in one serving of fortified ready-to-eat cereal.
Plant milks
Many dairy-free milks—such as soy, almond, or oat—are fortified with bonus minerals and vitamins like D. It will vary by brand, but one cup of soy, almond, or oat milk delivers about 13% to 18% of your daily value of vitamin D. If you’re looking for an alternative to cow’s milk that provides more protein, “soy milk is your best bet,” says Moore.
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