The best source of vitamin D is sunshine. During the winter months, or if you live in a location with limited sun exposure, you may need to consume more vitamin-D rich foods. Few foods naturally contain vitamin D; consider consuming supplements if you do not obtain adequate levels of the vitamin in your diet or sun exposure.
Cod Liver Oil
One tbsp. of cod liver oil supplies about 1360 IUs of vitamin D. In addition, cod liver oil is an important source of omega-3 fatty acids, which assists with absorption of fat-soluble vitamin D.
Fortified Foods
Milk, which is fortified with vitamin D, contains 25 percent of the recommended daily allowance. Other foods fortified with vitamin D include soymilk, cereal and orange juice.
Fatty Fish
Oily fish are not only good sources of vitamin D, but also healthy fats. Some of the best sources of vitamin D include tuna, mackerel, trout, herring, anchovies, swordfish and carp. 3 ounces of mackerel contains about 390 IUs of vitamin D, whereas tuna contains about 150 IUs. A 3-ounce salmon filet supplies about 800 IUs per serving.
Mushrooms
Three oz. of mushrooms that have been exposed to sunlight contain about 400 IUs of vitamin D, which is 100 percent of your daily recommended amount.
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