{"id":2589,"date":"2026-04-13T13:28:22","date_gmt":"2026-04-13T13:28:22","guid":{"rendered":"https:\/\/owspakistan.com\/?p=2589"},"modified":"2026-04-13T13:28:22","modified_gmt":"2026-04-13T13:28:22","slug":"foods-high-in-vitamin-d","status":"publish","type":"post","link":"https:\/\/owspakistan.com\/?p=2589","title":{"rendered":"The 8 Best Foods High in Vitamin D, According to the Pros"},"content":{"rendered":"
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Sardines<\/h2>\n

Sardines are one of the healthiest fish options out there. But besides its many benefits, such as improving brain function<\/a> and preventing hair loss<\/a>, it is packed with vitamin D. According to the USDA, one can of sardines contains 164 IU<\/a> of the nutrient.<\/p>\n

Milk<\/h2>\n

Milk<\/a> is not only rich in calcium, but also in vitamin D as well. One cup, according to the USDA, contains 115 IU<\/a>. If you normally drink cow\u2019s milk, Shapiro says it can provide about 100 to 120 IU per cup. Plant-based milk (think almond, soy, and oat) can provide equal or higher amounts than cow\u2019s milk, as long as it is fortified. She says vitamin D content in milk depends less on the source and more on fortification.<\/p>\n

The pros in general for cow\u2019s milk include all the other nutrients it has, such as protein and calcium<\/a>, and it has only one ingredient. Plant-based milk is lactose-free, vegan-friendly, and may be lower in fat and calories depending on what other ingredients are in it. So this comes down to personal preference.<\/p>\n

Yogurt<\/h2>\n

Yogurt<\/a> is an easy food to incorporate into your diet for your vitamin D fix. The USDA says 8 ounces of yogurt contains 116 IU<\/a>.<\/p>\n

Egg Yolks<\/h2>\n

Eggs are great for many reasons, and egg yolks can be a source of vitamin D. There\u2019s just one catch: Shapiro says that you\u2019ll need several eggs to make a meaningful impact on your vitamin D needs. She says one egg only provides about 40 to 50 IU, which is only about 5% to 7% of your daily needs. \u201cConsider them a supporting source,\u201d she says. \u201cNot a primary one.\u201d<\/p>\n

What does vitamin D do?<\/h2>\n

Sherry says that vitamin D does a lot for the body, but it\u2019s most known and best studied for how it improves our bone health. \u201cVitamin D works together with calcium to build and strengthen bones, improves immune and muscle function, reduces inflammation, helps with cell growth, and improves the body\u2019s ability to regulate blood sugar,\u201d she explains.<\/p>\n

But you want to be careful about taking too much of the nutrient. While the sun won\u2019t cause this (\u201cIf your body has adequate vitamin D, it won\u2019t keep making it from UV light,\u201d she says), taking too many vitamin D supplements or getting too much of it from food can increase your body\u2019s absorption of calcium and when that happens, you might experience nausea, vomiting, irritability, muscle weakness, and fatigue. \u201cVitamin D is fat-soluble, which means that any excess you take doesn\u2019t get lost in urine. Extra vitamin D gets stored in the body, and too much can be toxic,\u201d she says. So it\u2019s imperative that you find the correct balance.<\/p>\n

How much vitamin D do you need per day?<\/h2>\n

According to the Mayo Clinic<\/a>, the recommended daily amount of vitamin D is 400 IU for babies under one year old, 600 IU for anyone under 70 years old, and 800 IU for those over 70.<\/p>\n<\/div>\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

Sardines Sardines are one of the healthiest fish options out there. But besides its many benefits, such as improving brain function and preventing hair loss, it is packed with vitamin D. According to the USDA, one can of sardines contains 164 IU of the nutrient. Milk Milk is not only rich in calcium, but also<\/p>\n","protected":false},"author":1,"featured_media":2590,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1234,1233,405,3,167],"tags":[1232,571,114,1231],"class_list":["post-2589","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beauty","category-beauty-wellness","category-entertainment","category-lifestyle","category-netflix","tag-mental-health","tag-nutrition","tag-shopping","tag-wellness"],"jetpack_publicize_connections":[],"_links":{"self":[{"href":"https:\/\/owspakistan.com\/index.php?rest_route=\/wp\/v2\/posts\/2589","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/owspakistan.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/owspakistan.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/owspakistan.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/owspakistan.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2589"}],"version-history":[{"count":0,"href":"https:\/\/owspakistan.com\/index.php?rest_route=\/wp\/v2\/posts\/2589\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/owspakistan.com\/index.php?rest_route=\/wp\/v2\/media\/2590"}],"wp:attachment":[{"href":"https:\/\/owspakistan.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2589"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/owspakistan.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2589"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/owspakistan.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2589"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}