Tasty Ways To Get More Vitamin D in Your Diet

Photo of author

If your immune system hasn’t been fighting off illness like it used to, or if you’re feeling fatigued and listless overall, you may need a vitamin D boost. Some folks call it the “sunshine vitamin,” as natural sunlight offers low levels of vitamin D, but it’s not the most effective way to improve your intake. Ideally, you should get that vitamin through a healthy diet.

To get more vitamin D into your diet, try adding these tasty foods to your weekly meal plan. Soon, you’ll notice vast improvements in your overall health.


Start your day on strong footing with a serving of fortified yogurt. You can even add fresh fruit and granola for improved taste and texture, although a single serving of yogurt on its own can provide up to 20 percent of your recommended daily intake of vitamin D.

Whole Eggs

If you typically avoid egg yolks due to their cholesterol content and ditch them in favor of egg whites, you’re missing out. The yolks are a hefty source of vitamin D, along with other essential nutrients like iron, folate, and B vitamins. Embrace the health benefits of the entire egg!


Looking for a vegan-friendly source of vitamin D? Add a cup of mushrooms to your next salad or side dish. Mushrooms offer a variety of essential nutritional benefits, as well as a dash of umami flavor. For extra vitamin D absorption, lay your raw mushrooms in direct sunlight for 15 minutes before eating or cooking them.

Canned Tuna

This kitchen staple isn’t just affordable and convenient—it’s also packed with vitamin D. You can eat it right out of the can if you’re short on time, or add it to pasta salad for a nutritional boost. Light tuna is generally the healthiest option.

Fortified Orange Juice

While milk is a popular source of vitamin D, plenty of health-conscious individuals are lactose intolerant or prefer not to consume dairy products. If dairy isn’t part of your diet, look for fortified orange juice next time you’re at the supermarket. Some OJ companies enrich their juices with plenty of vitamin D that can help kick-start your day.

Are you looking for tasty ways to add more vitamin D to your diet, but don’t know where to start? Try these optionsto fortify your everyday meals with this essential vitamin.