Vitamin D foods may be better for you than you know.

Believe it or not, almost 50 percent of the population worldwide suffers from a lack of vitamin D. In fact, an estimated 1 billion people throughout the world, and across all ethnicities and age ranges, suffer from a vitamin D deficiency.1

There are a few reasons that vitamin D deficiency is running rampant — not the least of which are changes to the modern lifestyle and diet in recent years.

Humans need the sun to produce vitamin D. And if you’re not getting enough sun, your body can’t produce this necessary vitamin.

So, just how much vitamin D is recommended for the average person per day?

Well, the United States Institute of Medicine suggests a daily average intake of approximately 10–20 micrograms.2

While there are vitamin D supplements out there, you can also get your vitamin D from several different foods. Here are five foods that can help get you your daily dose of vitamin D.

The Best Vitamin D Foods


Not only are eggs tasty, versatile, and protein packed… they’re also an excellent source of vitamin D. Now, if you choose to get your vitamin D from eggs, don’t toss out the yolks.

vitamin d foods | LCR healthPeople love egg whites for the protein, but the yolk holds good fat and great vitamins. In fact, did you know your average pasture-raised egg yolk can contain 3-4 times as much vitamin D as the regularly farmed egg? Thing is, you have to go for pasture-raised eggs here because the chickens need to be able to find freedom outdoors, under the sun, to make sure they’re getting enough vitamin D.3


Now, believe it or not, there’s only one vegetable that can supply vitamin D. It’s the mushroom! Strangely, when exposed to UV radiation, mushrooms become an abundant source of vitamin D.4 It is true that mushrooms produce a slightly different type of vitamin D than humans do, but it’s effective nonetheless.

Just make sure the mushrooms you buy are exposed to UV light. Now, mushrooms don’t need a ton of light to grow, but if you look for mushrooms grown in sunlight, or vitamin D fortified mushrooms, you’ll find the D content goes a long way!


Who doesn’t love shrimp? Whether it’s a buttery scampi or a fresh shrimp cocktail with tangy cocktail sauce, shrimp is one of the tastiest treats the ocean has to offer. One of the great benefits of shrimp as a source of vitamin D is that it’s super low in fat. But shrimp is pretty high when it comes vitamin D — 9.1 IU per medium shrimp.5

vitamin d foods | LCR healthAnother great bonus for adding shrimp to your diet is the omega-3s they contain! So fill up. Your body will thank you.


Another healthy gift from the sea, salmon is a go-to seafood for so many people because of its rich flavor and versatility. Not only that, salmon is chock full of vitamin D. In fact, the USDA says that a 5-ounce serving of salmon boasts about 800 IU of vitamin D.6 So, dig in!


One of the best comfort foods is a tuna melt. And you don’t need fresh tuna to make it oh-so-good. A can of tuna is super flavorful, and you can keep it in your pantry indefinitely. Another great benefit to purchasing tuna in a can — it’s affordable! But did you know that a can of tuna has about 150 IU per serving? It’s true.

The Vitamin D Download

Again, in order to maintain your optimal health, vitamin D is necessary. This vitamin helps to protect you from certain bone diseases, muscle weakness, and many types of dangerous health concerns.7

It’s not always easy to meet all of your nutritional needs, but you can supplement your vitamin D with the foods mentioned above. Get as many of these foods onto your plate as often as you can, and you’ll be making some real headway to maintaining your vitamin D levels.

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