7 Nutritious Foods That Are High in Vitamin D. Not only is salmon a great option if you’re looking for protein to add to your diet, but it’s also rich in sunshine vitamin. According to the USDA, 3 oz of cooked sockeye salmon has about 570 IU of vitamin D. The same amount of pink canned salmon contains 465 IU, per the USDA.
“In addition to vitamin D, salmon is a great addition to anyone’s diet, with it also being a good source of healthy protein and omega-3 fatty acids,” says Zanini. In addition to being an excellent source of calcium, 8 fluid ounces (fl oz) of fortified whole milk has 95.6 IU of vitamin D, per the USDA. According to the NIH, added vitamin D improves calcium absorption.
Just be sure to check the label of your favorite brand for its specs. Fortified plant-based milk, such as soy and almond, can provide similar amounts of vitamin D. Enjoy a cold 8 oz glass of your preferred fortified milk straight, blend it into a smoothie, or use it to whip up your choice of coffee drink. This fish oil supplement is the easiest, quickest way to add more vitamin D into your daily diet.
Consuming good food sources of vitamin D—such as cod liver oil—is crucial in helping your body absorb the calcium it needs to support healthy bone development and maintenance. C liver oil can help offset the age-related bone loss in combination with other calcium-rich foods. As an added bonus (and similar to other fish oils), cod liver oil boasts high omega-3 fatty acids and vitamin A levels.
