5 Vitamin D-Wealthy Foods to increase Your Diet Plan


TOP 5 Vitamin D Rich Food Available Easily

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Rather than reaching for a vitamin D supplement, (which doesn’t have the fiber and other micronutrients you’d find in whole foods), add these five items to your diet: This pink-hued fish is one of the best food sources of vitamin D with 447 IUs (75% DV) per 3-ounce serving. Fortified foods. Since Vitamin D is naturally present in a few foods, manufacturers add this nutrient to many foods that are commercially available.

These foods are then called ‘enriched’ or ‘fortified’ foods. Foods like milk, orange juice, cereal and oatmeal often have added Vitamin D. Foods that are high in Vitamin D. Whole eggs: While egg whites are high in protein, egg yolks are an excellent source of vitamins, mineral and omega-3 fats. Egg yolks also contain high amounts of folate and vitamin B12 besides several nutrients that help improve your health. It is said that one typical egg yolk can give 37 IU of vitamin D, or 5 per cent of the DV.

Vitamin D is the vitamin of the sun since it is synthesized in our body thanks to solar radiation. But in winter, when exposure to sunlight is reduced, or when we cannot leave the house (as is the case), we can only obtain this nutrient through diet, therefore, we show you the top 5 foods rich in vitamin. In the United States, most of the vitamin D in the average diet comes from fortified foods. Nearly all milk in the country is fortified with 100 IUs per cup, or 2.5 micrograms.

One cup of vitamin D-fortified 2% milk has 120 IUs, or 2.9 micrograms of vitamin D. Foods that are calcium-fortified, such as some orange juice, oatmeal, and breakfast cereal Foods that provide vitamin D include: Fatty fish, like tuna, mackerel, and salmon Foods fortified with. One fillet of cooked haddock contains 5% of your daily value of vitamin D. Besides belonging to the foods with vitamin D, this type of fish is high in niacin, vitamin B12, selenium, and phosphorus. Whitefish. Whitefish is also a great source of vitamin D. A three-ounce serving of this fish provides you with 51% of your DV of this vitamin.

And, of course, along with eating lots of vitamin D-rich foods, be sure you’re also getting a good amount of calcium, phosphorus, potassium and magnesium in your diet as well to help boost bone health. 5. Improves Immune Function. You can include them in your daily diet and also add them in your pastas and salads.Consuming sardine can help one lessen the risk of osteoporosis.

Sardines are good source of Vitamin D and calcium 2. The best five food sources of vitamin D are oily fish, red meat, liver, egg yolks and foods fortified with vitamin D. Oily fish includes salmon, sardines, herring and mackerel. Red meat includes.

List of related literature:

(c) Although there is no increased requirement in pregnancy, women who do not get sunlight exposure or adequate intake of fortified foods rich in vitamin D (milk products, ready-to-eat cereals, fatty fish, and egg yolk) should be given vitamin D supplements (Lowdermilk & Perry, 2007; Penney & Miller, 2008).

“Core Curriculum for Maternal-Newborn Nursing E-Book” by AWHONN, Susan Mattson, Judy E. Smith
from Core Curriculum for Maternal-Newborn Nursing E-Book
by AWHONN, Susan Mattson, Judy E. Smith
Elsevier Health Sciences, 2010

Some foods, such as egg yolks, mushrooms, and fatty fish (e.g., salmon, herring, mackerel), contain naturally occurring vitamin D; fortified milk, cereals, and orange juice also contain vitamin D. The vitamin D RDA for adolescents is 600 IU (15 μg) [33].

“Nutrition in Lifestyle Medicine” by James M. Rippe
from Nutrition in Lifestyle Medicine
by James M. Rippe
Springer International Publishing, 2016

The most common food source of vitamin D is the plant steroid ergosterol, the liver and oils of some fatty fish, and foods fortified with vitamin D such as milk, orange juice, margarine, and cereals.

“Breastfeeding Management for the Clinician: Using the Evidence” by Marsha Walker
from Breastfeeding Management for the Clinician: Using the Evidence
by Marsha Walker
Jones & Bartlett Learning, 2010

In developed countries, foods such as breakfast cereals, fruit juices, margarine, and some dairy products may be fortified with vitamin D. Dietary supplements containing vitamin D in amounts that will increase vitamin D status are also consumed (Table 81.4).

“Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease” by Victor R. Preedy
from Handbook of Anthropometry: Physical Measures of Human Form in Health and Disease
by Victor R. Preedy
Springer New York, 2012

Dietary sources of vitamin D are limited to animal foods (egg yolk, oily fish, liver) and fortified foods such as margarine, cow’s milk, soya milk and breakfast cereals.

“Manual of Dietetic Practice” by Briony Thomas, Jacki Bishop
from Manual of Dietetic Practice
by Briony Thomas, Jacki Bishop
Wiley, 2013

Vegan diets tend to be low in zinc, calcium, vitamin D, riboflavin, and vitamin B12.33 The best sources of these nutrients are animal foods—red meat for zinc; milk for calcium; vitamin D, riboflavin, and chicken for vitamin B.; and any animal foods for B,2.

“Discovering Nutrition” by Paul M. Insel, R. Elaine Turner, Don Ross
from Discovering Nutrition
by Paul M. Insel, R. Elaine Turner, Don Ross
Jones and Bartlett Publishers, 2006

Most diets are limited in natural sources of vitamin D. Vitamin D-fortified dairy and grain products [38], egg yolk, and ultraviolet B (UVB)-exposed mushrooms contain some vitamin D. Oily fish like salmon or cod are high natural sources of vitamin D [39].

“Vitamin D: Two-Volume Set” by David Feldman, J. Wesley Pike, John S. Adams
from Vitamin D: Two-Volume Set
by David Feldman, J. Wesley Pike, John S. Adams
Elsevier Science, 2011

Vitamin D is also added to various “fortified” foods like milk, breakfast cereals, orange juice, and margarine, but getting enough vitamin D through these foods alone isn’t feasible if you’re trying to follow a sensible meal plan.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

The only significant natural sources of vitamin D are fatty fish, eggs from chickens fed vitamin D and mushrooms treated with ultraviolet rays.

“Manual of Dietetic Practice” by Joan Gandy
from Manual of Dietetic Practice
by Joan Gandy
Wiley, 2019

The major dietary sources of vitamin D are fortified dairy products, although the lack of monitoring of this supplementation results in marked variation in the amount of vitamin D provided.156 Other dietary sources include egg yolks, fish oils, and fortified cereal products.

“Williams Textbook of Endocrinology” by Henry Kronenberg, Shlomo Melmed, Kenneth S. Polonsky, P. Reed Larsen
from Williams Textbook of Endocrinology
by Henry Kronenberg, Shlomo Melmed, et. al.
Elsevier Health Sciences, 2007

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • According to the CDC NHANES sampling studies, vit D deficiencies are wide spread.


    UVB varies by latitude (further from the equator is less), season (less to none in winter), weather (clouds stop UVB), time of day (only sufficient at solar noon 10-2), altitude (higher is more), etc.  Basically need to expose 40% of skin at solar noon but don’t burn.

    Dosing can be complex.  Depends on body size and current serum levels.  Dr Heaney, MD,(a D researcher) suggests 35 IU/pound of body weight as a start point for maintenance dosing.  If the current serum level is say 20 ng/ml (deficient), then the individual might need relatively high temporary doses to “fill the tank” (Dr. Holick, MD).  The current Std of Care is 50,000 IU/week for 8 weeks.  Re-test.  Adjust.  A faster regimen would be 10,000 IU D3/day for 4 weeks.  Re-test.  Adjust.  10,000 IU is the NOAEL level (No Observed Adverse Effects).

    Natural vit D levels for community dwelling natives at the equator are 40-60 ng/ml.  Grassrootshealth data says these levels will prevent 42-43% of flu cases.

    Since you saw the Wagner vit D studies, you know only serum levels count, not doses.

  • shirmp don’t have faces!? and eggs don’t but they come from a chicken with a face and feelings…iam not a veggan but i do know its wrong to treat animals the way we do…i dont eat meat or derivatives of farmed animals.i only eat a little bit of fish from the sea about 2 or 3 times a mouth, iam from Portugal and we are culturally atached to the sea and its hard not too eat some sardines, horse mackerel, scarbbard, octopus or some mollusks from time to time, but i cut a lot.
    But i thank you brother for the info i just found it funny…but useful.

  • I’m just popping in to tell you that today marks my official 20kg (44lbs) drop since the 5th of July! And I’m still going strong, thanks to you, Dr Berg and Dr Jason Fung You guys ROCK! My blood pressure also came down from 135/111 to 118/76 average.
    I’m binge watching your videos even if it doesn’t apply to me.

    Request if possible. I’m currently going through protracted Benzodiazipine withdrawal after my Dr thought it good to keep me of 5 different benzos over 8 years and I’m struggling a lot with it. I suffered some bad nerve and brain damage and even being off of it for more than 7 months, I’m still experiencing some nasty symptoms. I still can’t take any B supplements else I start twitching and I get needles and pins like crazy. Apparently Benzos are fat soluble and so it can take months/years to recovery from it.

    I was also diagnosed with bipolar depression (after trauma) and was told that I have to be on medication for the rest of my life. The depression however completely disappeared on Keto.

    I know there are no magic cure for benzo withdrawal, but if you can meybe shed some light as to what is happening to our bodies and how to make the symptoms less intense. Professor Heather Ashton’s book is my go to but not many people know about her.

    Edit: Most doctors don’t believe us when we tell them about the symptoms as it mimic other diseases and then they want to treat us for autoimmune diseases etc. and just put us on more medication with nasty side effects. Please help us.

    Thank you!

  • I just found your channel and so appreciate you! Thank you for caring and sharing for people you don’t even know! You don’t even know how much your videos have helped me!

  • Is this good dose to take? small capsule 5000 IU of Vitamin D3 and 90mcg of Vitamin K2 MK7. Please help My vit-D25 is very low = 10.4 and Ca high 10.3. I’m only in my mid 30s.

  • Sharing Again! Thank you for all the information you give all of us! Love you and Niesha, enjoyed your “how you guys met” video!

  • I’ve been a big fan of Chaga as a source of vitamin C and antioxidants for a while. I love that it’s getting the recognition it deserves. Sadly that leads some businesses to take advantage of consumers with snake oil-like tactics. For example, most businesses won’t tell you that the Chaga pills aren’t actually that effective because your body can’t properly metabolize the fungus(companies just want a higher $ per pound). By brewing it into tea, you actually steep the nutrients into the water which your body can metabolize much better. The quality of the Chaga is really important as well. Most companies either artificially grow it or import the Chaga from Russia. I highly recommend the Chaga from Birch Boys, I’ve been a customer for years. They wild harvest all of their mushrooms in the Adirondacks and integrate sustainable harvesting methods, allowing in most cases, for the mushroom or fungi to regrow. Due to my long time spent as a customer, they gave me a friends and family code you can use if you like. Go to http://www.birchboys.com/Tom and use the code “clif” at check out for 10% off. Sorry for the wall of text lol, I just get passionate about this message. The only way for everyone to thrive is for everyone to be aware and informed. Keep yourself safe and healthy ������

  • Great video Berry!
    You didn’t mention flaxseeds for vitamin D3.???
    I have been taking two table spoons of crushed flaxseeds in my green tea every day. The flaxseeds actually have a chocolatey taste.
    I am woundering weather vitamin D3 from crushed flaxseeds are a myth??

  • I’m interested in your information, but I’d like if you also provided your sources. There’s a lot of misinformation out there, so it’s nice to see numbers.

    Dr. Greger of NutritionFacts has a nice setup with the screenshots from articles. He seems VERY vegan though, so I’m here feeling out other perspectives. I dont want YouTube to trap me in an echo chamber.

  • I take D3 everyday by supplement form. I take 50,000 IU’s every day. I’ve done this for 2 years, is that too much? I take it with K2.

  • Shrimps have faces…. and how can you say without a shadow of a doubt that they don’t have feelings. I mean if they don’t they don’t, but how can you say that with such certainty unless you’ve done some kind of study or test.

  • Why is there so many websites saying you get skin cancer from getting too much UV lights? How can I be sure that I don’t get skin cancer from the sun?

  • Do you have any links to case studies regarding the differences between pastured egg yolks and grocery store (caged)? Thanks in advance. I am having a hard time find them, but I might be typing it in wrong.

  • Hola Dr. Berg, I love you!!!! not in a way that disrespect your lovely wife.
    I’m not near the ocean, but wonder where to get cod liver? Everything is run by supermarkets and stores that don’t have much of real food. Yikes!

  • @KenDBerryMD I have VitD deficiency and have for years. My last count was at 6.2 (yes you read that right). I do not know what to do to raise it. I was told I do not have a allergy but a very high intolerance for seafood (even the smell can cause nausea). The only thing I have found I could tolerate is tuna but not very often. Eggs cause extremely painful gas and abdominal pain. I take a supplement but see no rise in the number (it was actually 8.3 before the supplement). I get as much sunlight as possible. I have osteomalacia that is extremely painful and often get awaken by muscle cramping which I was told was due to the deficiency. I don’t know how to raise the number. I live in a rural area where there is not much in the way of proper medical treatment I just get told to take a supplement. I have so many medical issues that I feel it’s overlooked.

  • I don’t eat fish,seafood,or liver…not fond of eggs either but I will eat one every once in a while…My vitamin D3 is always low, I have to have a prescription for it.��

  • Thanks Dr. Berry. I use almond flour for pancakes or waffles.. as something to put over easy eggs on. Thanks for be down to earth. I use flax seed flour with the almond flour. Maybe a connection with my love of bread past.

  • What can a person who’s allergic to eggs, fish and seafood, like myself eat??? We have no choice but to take high levels of vitamin D.c

  • I am very concerned about your assertion that sun exposure doesn’t cause skin cancer, here in Australia we have the highest incidence of skin cancer in the world, and I am damn sure it’s not cause by exposure to koala bears, kangaroos, or cricket (most Australian cricketers have skin cancers taken off their faces and hands, and quite a few have died).

    I am in complete accord with your take on ancestry, but my ancestors come from Northern Europe, they never evolved to thrive under Australia’s incessant UV count.

    Have you been to Australia? If you like the sun, we have plenty to share ;-).

  • Keto Grammy is in shock!!! got on the scale 1st time this summer LOST 35 POUNDS thought the scale was wrong had to step back on couple times still didn’t believe it!!! Enjoying and so easy to eat this way I like didn’t notice I was dieting.
    I listen to you Doc, thank you so much, look forward to your pep talks and info xxoo

  • The only way to have enough vitamin-d is by supplements and measuring the level several times a year. The daily intake required varies between 5000 and 20000 IU for adults. In Switzerland babies are given 400 IU daily.

  • Thank you so much for this video! I have been told be the VA tha I have low Vit D. I did have a D-25 test my level was 17.4. I will be buy D3 now and hope to fix the many symptoms I have.

  • Dr Berry, great to hear you talk about Cod Liver!
    (All my attempts produce Cod liver Oil results)

    Do you know what all that oil is in the can?

    And should we consume it?

  • How about organic coconut oil. I eat 4 dozen farm fresh eggs a week.,keto friendly foods help vitamin D3 intake
    I love beef liver onion.

  • I’m taking Vitamin D2 supplements that my Primary Doctor prescribed because he said I had a vitamin d deficiency after ordering blood tests.

  • Shrimp, i read where if come from Vietnam they insert a gel into them to increase wt. for more money. Scary, love shrimp but scared to eat them anymore.

  • Dr. in Canada told me that pretty much everyone is deficient in vitamin d when I brought up my concern that I was deficient. Very reassuring. I eat a lot of vitamin d rich foods and meet the RDI but that’s not enough. Now taking 10,000IU/day (plus K2) indefinitely.

  • QUESTION?…If eggs and butter DON’T come from the grass feeding method, does it STILL have vit D? Will it then clogg your arteries?

  • Great video! I had vitamin D deficiency last year it was level 15 Doc had me on 5000 IU a day and sun exposure, now my D is 28… Can you give me your opinion on taking K2 with D3??
    I heard it supposed to b taken together

  • Hi Dr. Berry, I just discovered you a few days ago. I’m going keto today for the first time (wish me luck), do I have a good chance for success if I focus my diet around ground beef, bacon, eggs, butter, cheese (cheddar), olive oil, kale, and spinach?

  • Why is my vitamin d still low after even after 6 months mega dose D3 supplementation?? Is there a synergistic vitamin or mineral that i need to take with it? I take the supplement every day with eggs and high fat breakfast and fish oil. Why is my number still low ie 14??

  • I’m curious, how could you possibly know if shrimps, or oysters have feeling. I don’t know what shrimps you’re eating but the ones I buy always have a face. I’m not trying to be rude but when someone make a shocking statement like that I really would like to know if that’s a statement based on facts or just your opinion. Still a fan but I believe anything that’s living have feeling even if I don’t know what they are. Many people believe even plants have feeling. There was a time not so long ago when people believe slaves didn’t have feeling. Bottom line how do you know if they feel or not?????????

  • Thank you so much for making this video and sharing this very valuable information. I was diagnosed with Vit D deficiency and your video gave me more information on what I should be eating than anything I’ve read. My doctor didn’t say anything about foods, he put me on a supplement and told me to be in the sun at least 15 minutes a day.

  • I am a breastfeeding mother living in saudi arabia where we donot go in sun due to very scorching heat. My hair are falling my gums are inflammed my teeth are weak i am fatigued i catch infections very easily and i have bones and muscle pain. Which supplements should i take on a regular basis and specially guide me on vitamin b complex supplement

  • Is there any link between gout and Vutamin D deficiency? All of these foods listed are the ones I am supposed to abstain from for gout.

  • Will taking my Thyroxin tablet (levothyroxine) break my fast? I swallow it with water in the morning, but I’d hate if it would break it, because then I’d need to start preparing my combined breakfast-lunch so soon…�� I already noticed that my vitamin d supplement tastes sweet so I transferred it further in the day until I eat something. I follow the keto diet.

    In the evening I take my birthcontrol pill and a multivitamin, will they break my fast?

  • Ok so the milk I got checked, now I know I should eat more eggs��aswell a bit more sunlight. Also if you’re the kind of people like me who don’t buy fish or alot of oils, than just get more sunlight, milk, and eggs.

  • Dr Berry, For the past few years my vitamin D and white blood cell count has been low, I’ve tried taking over the counter vitamins but nothing helps, hopefully I can give this a try. I believe that taking Effexor for over 20 year has caused my health problems. Thanks for the info!!

  • I would add cod roe which is absolutely delicious sadly it’s almost impossible to get now in Australia (anyone have any sources).
    80g contains 96% of your RDA/RI of Vitamin D (doesn’t say which but surely its the same as in the liver?

  • People with darker skin only have an issue with vitamin d if they live in the north of the world where there is less sunlight not in their natural hot countries also because they don’t drink much milk

  • Sounds like we were meant to live on or near the ocean. I wonder how the Kalahari Bushman fare in their consumption of vitamin D. Woops! All day in the sun!

  • Hello Dr. Berry, does too much Vitamin D3 cause pseudogout? Is a dose of 10000 IE in the winter months (54 degrees N) too high, even when taken with 200 mcg K2 and 1 gramm of Magnesium citrate?

  • Excellent..healthy tips for vitamin d sources..
    I just completed an article on Vitamin D Fruits and Vegetables that are essential for healthy and active lifestylce.