12 Best Foods High in Vitamin D for People with Limited Sun Exposure
Vitamin D, often referred to as the “sunshine vitamin,” plays a crucial role in maintaining bone health, supporting immune function, and regulating mood. Our bodies produce vitamin D when the skin is exposed to sunlight. However, for individuals who live in areas with limited sun exposure—due to geographic location, weather conditions, or indoor lifestyles—it can be challenging to maintain adequate vitamin D levels. This can lead to a deficiency that increases the risk of conditions like osteoporosis, weakened immunity, and depression.
For those with limited sun exposure, turning to vitamin D-rich foods is a critical way to maintain optimal levels of this essential nutrient. In this article, we’ll explore the 12 best foods high in vitamin D that can help you maintain your health and well-being, even when sunlight is scarce.
1. Fatty Fish (Salmon, Mackerel, and Sardines)
Fatty fish are among the best natural sources of vitamin D. Salmon, mackerel, and sardines are particularly rich in vitamin D, making them an ideal choice for individuals with limited sun exposure. For example, a 3.5-ounce (100-gram) serving of wild-caught salmon can provide anywhere from 360 to 685 IU of vitamin D, which is a significant portion of the recommended daily intake.
Not only are these fish excellent sources of vitamin D, but they also provide omega-3 fatty acids, which support heart health, brain function, and reduce inflammation. Omega-3s are also known to improve mood, which can be beneficial for individuals who may experience seasonal affective disorder (SAD) due to limited sunlight.
Incorporating fatty fish into your diet 2-3 times per week can help maintain healthy vitamin D levels and offer additional nutritional benefits.
2. Cod Liver Oil
For those who prefer not to consume large amounts of fish, cod liver oil is another excellent source of vitamin D. One tablespoon of cod liver oil contains approximately 1,360 IU of vitamin D, which far exceeds the daily recommended intake for most adults.
Cod liver oil is also rich in vitamin A and omega-3 fatty acids, both of which contribute to overall health. The high concentration of vitamin D in cod liver oil makes it a convenient and effective supplement for individuals with limited sun exposure.
Since cod liver oil is available in both liquid and capsule form, it is a versatile option that can easily be added to a daily routine. However, because it is so potent, it is important to consult a healthcare provider to ensure the dosage is appropriate for your individual needs.
3. Fortified Milk and Plant-Based Milk Alternatives
Many types of milk, both dairy and plant-based, are fortified with vitamin D to help individuals meet their daily intake needs. Cow’s milk is typically fortified with about 115-130 IU of vitamin D per cup, making it a good option for people who consume dairy.
For individuals who are lactose intolerant or prefer plant-based alternatives, fortified almond milk, soy milk, and oat milk are excellent substitutes. These plant-based milks are often fortified with similar levels of vitamin D and provide a dairy-free way to boost your intake.
Including fortified milk in your diet—whether in smoothies, coffee, or cereal—can help you reach your vitamin D goals, especially during the winter months or if you spend most of your time indoors.
4. Egg Yolks
Egg yolks are another natural source of vitamin D. One large egg yolk contains about 40-50 IU of vitamin D, depending on the diet of the hen. Eggs from hens raised in sunlight or fed a vitamin D-enriched diet can contain significantly higher amounts of vitamin D, making them an even better source.
In addition to vitamin D, egg yolks provide essential nutrients such as protein, healthy fats, vitamin A, and choline, all of which contribute to overall health. The versatility of eggs makes them an easy addition to a balanced diet, whether scrambled for breakfast, boiled in salads, or used in baking.
For individuals with limited sun exposure, including eggs in the diet a few times per week can contribute to healthy vitamin D levels.
5. Fortified Orange Juice
For those who don’t consume dairy or plant-based milk, fortified orange juice is another option for increasing vitamin D intake. One cup of fortified orange juice can provide about 100 IU of vitamin D, making it a refreshing and easy way to meet your daily needs.
Orange juice is also rich in vitamin C, which supports immune health and helps the body absorb iron from plant-based foods. Fortified orange juice can be a good addition to breakfast or a midday snack, providing both vitamin D and a burst of refreshing flavor.
However, it’s essential to check the label to ensure the orange juice is fortified with vitamin D, as not all brands include this fortification.
6. Mushrooms Exposed to UV Light
While most plant-based foods are not significant sources of vitamin D, certain types of mushrooms can provide this essential nutrient—particularly those exposed to ultraviolet (UV) light. Mushrooms, like portobello, shiitake, and maitake, can synthesize vitamin D when exposed to sunlight or UV light, similar to how human skin produces vitamin D.
For example, a 3.5-ounce (100-gram) serving of UV-exposed mushrooms can provide between 130 to 450 IU of vitamin D, depending on the type of mushroom and the length of UV exposure.
Including mushrooms in your diet—whether sautéed in stir-fries, added to salads, or used as a meat substitute—can help boost your vitamin D intake while providing a plant-based alternative.
7. Tuna (Canned or Fresh)
Tuna, whether canned or fresh, is a good source of vitamin D, making it a practical choice for individuals with limited sun exposure. A 3.5-ounce (100-gram) serving of canned tuna in oil provides approximately 230 IU of vitamin D, while fresh tuna contains around 170 IU per serving.
Canned tuna is not only convenient and affordable but also rich in protein, healthy fats, and B vitamins, which support energy production and metabolism. Fresh tuna, like other fatty fish, is an excellent source of omega-3 fatty acids, which have anti-inflammatory properties and support heart and brain health.
Including tuna in your diet once or twice a week, whether as part of a salad, sandwich, or main dish, can help you maintain healthy vitamin D levels.
8. Fortified Cereals
Many breakfast cereals are fortified with vitamins and minerals, including vitamin D. Fortified cereals can provide around 40-100 IU of vitamin D per serving, depending on the brand and type. When combined with fortified milk, a bowl of cereal can offer a significant amount of your daily vitamin D needs.
Choosing whole grain or high-fiber cereals is a healthier option, as these types of cereals provide additional nutrients like fiber, B vitamins, and iron. This makes fortified cereals a convenient and nutrient-rich choice for breakfast, especially when sunlight is scarce.
To maximize the benefits, pair fortified cereal with fresh fruit and fortified milk for a well-rounded, vitamin D-boosting meal.
9. Herring and Anchovies
Herring and anchovies are smaller fish that pack a significant nutritional punch, particularly when it comes to vitamin D. Fresh Atlantic herring provides around 216 IU of vitamin D per 3.5-ounce serving, while pickled herring contains around 112 IU. Anchovies, often used as a pizza topping or in Caesar dressing, are also a good source, with approximately 40 IU per ounce.
These fish are rich in omega-3 fatty acids and provide essential nutrients like selenium and vitamin B12, both of which support immune and nervous system health. While not as commonly consumed as other fish, herring and anchovies are affordable and versatile, making them a great addition to a diet aimed at boosting vitamin D intake.
You can enjoy herring and anchovies in salads, pasta dishes, or as a topping on whole-grain bread for a savory snack.
10. Ricotta Cheese
While most dairy products contain relatively small amounts of vitamin D, ricotta cheese stands out as an exception. Ricotta cheese contains approximately 25 IU of vitamin D per half-cup serving, which is higher than most other cheeses.
Ricotta is a versatile ingredient that can be used in both sweet and savory dishes, such as lasagna, pancakes, cheesecakes, or spread on toast. In addition to its vitamin D content, ricotta provides calcium and protein, which support bone health and muscle function.
Including ricotta cheese in your diet can help boost your intake of vitamin D while adding a creamy, flavorful element to your meals.
11. Shrimp
Shrimp is another seafood option that provides a decent amount of vitamin D, with about 152 IU of vitamin D per 3-ounce serving. In addition to its vitamin D content, shrimp is a low-calorie source of high-quality protein and provides essential nutrients like selenium, B vitamins, and zinc.
Shrimp is versatile and can be grilled, sautéed, or added to salads, pasta, or stir-fries. It’s a great option for seafood lovers who want to increase their vitamin D intake while enjoying a nutrient-rich, low-fat protein.
12. Fortified Yogurt
Many types of yogurt are fortified with vitamin D, offering a convenient and delicious way to boost your intake. A typical serving of fortified yogurt provides around 80-120 IU of vitamin D. In addition to being a source of vitamin D, yogurt is also rich in probiotics, which support gut health and enhance immune function.
Yogurt can be enjoyed as a breakfast, snack, or dessert and can be paired with fruit, nuts, and seeds to create a balanced and nutrient-dense meal. Opting for fortified yogurt can help meet your vitamin D needs, especially during the winter months when sun exposure is limited.
Maintaining adequate vitamin D levels is essential for overall health, especially for those with limited sun exposure. While sunlight is the primary source of vitamin D, incorporating vitamin D-rich foods into your diet can help prevent deficiency and support bone health, immune function, and mood regulation.
From fatty fish like salmon and mackerel to fortified options like milk, orange juice, and yogurt, there are plenty of dietary sources of vitamin D to choose from. By incorporating a variety of these foods into your daily meals, you can ensure that you’re getting enough vitamin D to support healthy aging and protect against the negative effects of vitamin D deficiency.
Remember to consult with a healthcare provider if you suspect you may have low vitamin D levels, as they may recommend dietary changes or supplements to help you maintain optimal health.
