Photo: Photographer Victor Protasio, Food Stylist Margaret Dickey, Prop Stylist Lydia Pursell Vitamin D, often called the "sunshine vitamin," is essential for maintaining healthy bones, supporting immune function and regulating mood. Unfortunately, many people don’t get enough vitamin D , especially in the winter months when sunlight exposure is limited. This fat-soluble vitamin is found naturally in some foods , which is why it’s important to know the best dietary sources to ensure you’re meeting your needs.
The recommended daily intake of vitamin D is 600 IU (international units) for most adults, increasing to 800 IU for those over 70. While an egg is often celebrated for its nutritional value, one large egg only contains about 44 IU of vitamin D, which accounts for just 7% of the daily recommended intake. For those looking to up their vitamin D game, there are plenty of foods with even more of this vital nutrient.
In this article, we’ll highlight six foods that offer more vitamin D than an egg, along with tips on how to incorporate them into your meals. 1. Trout
3 ounces = 645 IU Vitamin D (108% Daily Value)
Trout is an excellent source of vitamin D, with a 3-ounce serving providing 645 IU—more than 100% of the daily recommended intake for most adults. This makes it one of the richest natural sources of vitamin D. In addition to its vitamin D content, trout is packed with high-quality protein and heart-healthy omega-3 fatty acids , which can help fight inflammation and support cardiovascular health. Trout can be grilled, baked or pan-fried and pairs well with a variety of flavors. You can also buy trout in a tin and enjoy it ready-to-eat in recipes like our Baby Kale Breakfast Salad with Smoked Trout & Avocado . 2. Salmon
3 ounces = 570 IU Vitamin D (95% DV)
Salmon is one of the richest natural sources of vitamin D. A 3-ounce serving of cooked salmon provides around 570 IU of vitamin D, covering about 95% of your daily needs. Wild-caught salmon tends to have higher levels of vitamin D than farmed salmon, […]
6 Foods with More Vitamin D Than an Egg, According to a Dietitian
