Vitamin D Deficiency: Add These 8 Foods to Your Daily Diet.

1. Fatty Fish

Fatty fish like salmon, mackerel, and trout are some of the best natural sources of vitamin D. Just a small serving (around 3.5 ounces) of salmon, for example, can provide over half of the daily recommended intake for most adults. To add variety, try including other oily fish such as herring and sardines, which are also nutrient-dense and packed with omega-3 fatty acids.

2. Cod Liver Oil

Cod liver oil is a powerhouse when it comes to vitamin D. Just one teaspoon contains a significant amount of your daily needs. If the taste of the oil doesn’t appeal, look for capsules that provide the same benefits without the strong flavor. Cod liver oil is also high in vitamin A, which supports eye health and immunity.

3. Egg Yolks

Egg yolks contain some vitamin D, though it’s primarily found in the yolk rather than the white. Free-range or pasture-raised eggs tend to have higher vitamin D content because these hens are often exposed to sunlight, which enhances the nutrient profile of their eggs. Including a couple of eggs daily can add a modest amount of vitamin D and provide an easy, versatile protein source.

4. Fortified Dairy Products

Many dairy products, such as milk, cheese, and yogurt, are fortified with vitamin D to help people meet their daily requirements. A glass of fortified milk typically offers about 15–25% of the recommended intake. If you're lactose intolerant or vegan, there are also plant-based alternatives like almond, soy, or oat milk that are fortified with vitamin D.

5. Mushrooms Exposed to Sunlight

Mushrooms, especially varieties like maitake, portobello, and shiitake, can synthesize vitamin D when exposed to UV light. Some commercially grown mushrooms are treated with UV light to boost their vitamin D content. Including a serving of these mushrooms in your meals, whether in salads, stir-fries, or pasta, is a plant-based way to enhance your vitamin D intake.

6. Fortified Cereals

Many breakfast cereals are fortified with vitamin D. While they might not contain high levels, a bowl of fortified cereal paired with fortified milk can make a positive impact on your overall intake. Opt for cereals with whole grains and low sugar to maximize the health benefits.

7. Beef Liver

While it might not be everyone’s favorite, beef liver is packed with nutrients, including vitamin D, iron, and vitamin A. A serving of beef liver once a week can contribute to your vitamin D intake along with other important nutrients. Try incorporating small amounts into stews or pâtés for added nutrition.

8. Fortified Orange Juice

For those who don’t consume dairy, fortified orange juice can be a refreshing way to boost vitamin D intake. Many brands offer varieties with added vitamin D and calcium. Be sure to check the label, as not all orange juices are fortified. A glass in the morning can be an easy addition to your routine, especially if you enjoy a quick breakfast.

Additional Tips for Managing Vitamin D Levels

While incorporating these foods can significantly boost your vitamin D intake, it’s also beneficial to spend time outdoors whenever possible, allowing your body to naturally produce vitamin D from sunlight. For those with significant deficiencies, supplements may be necessary, so consulting with a healthcare provider is advisable.

By integrating these vitamin D-rich foods into your daily diet, you can improve your nutrient intake and support overall health with small, delicious changes to your meals.