10 Recipes for the Best Foods High in Vitamin D

By Candace Braun Zafirellis
Published 12/12/2024
10 Recipes for the Best Foods High in Vitamin D
Photo Credit: Adobe Stock

Whether it’s winter or summer, chances are your body and your skin are starved for vitamin D because you are not absorbing enough of the sunshine vitamin outdoors. Even if you take vitamin D supplements, it’s a good idea to start eating more of the best foods high in vitamin D. These 10 recipes for vitamin D rich foods will easily fit into a healthy meal plan. They will help your body naturally absorb the recommend daily dose of 600 International Units (IU) of Vitamin D for stronger bones, teeth and skin.

It's important to eat Vitamin D rich foods because a Vitamin D deficiency is becoming a global health problem that puts people at risk for osteoporosis, muscle weakness, bone pain, dull complexion, and depression.

Here’s a list of the best foods filled with Vitamin D and 10 easy recipes to make them

  1. Heart Healthy Strawberry Orange Smoothie
    Photo Credit: Adobe Stock
    10 mins

    Purchase more Vitamin D Fortified Foods such as orange juice and yogurt to use in this strawberry orange  smoothie. Homemade smoothies are good sources of vitamin D. Look for the word “fortified” on the food label to ensure the smoothie ingredients are enhanced with vitamin D fortification. 

  2. Heart Healthy Fruit Kebabs with Yogurt Dip
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    Vitamin D fortified yogurt mixed with a sweet honey blend becomes a quick and easy dip for strawberries, grapes, pineapple and cantaloupe. These fruits are also good natural sources of vitamin D.

  3. Heart Healthy Open Faced Egg Sandwich
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    Egg lovers, we’ve got you covered! Not only are eggs a good source of vitamin D, but they’re also a convenient source of protein, vitamins A and E, minerals, and antioxidants.

  4. Heart Healthy Avocado Egg Nests
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    While people will settle for a couple of hardboiled eggs, these heart healthy avocado egg nests will bump you to the top of the vitamin D food list. Both eggs and avocados are rich in vitamin D.

  5. Heart Healthy Glazed Pork Roast
    Photo Credit: Baldwin Publishing Staff Photographer
    75 mins

    If your diet allows red meats such as this pork roast, you’re eating a good source of vitamin D. Beef liver, pork loin, and lamb offer high levels of vitamin D and protein.

  6. Heart Healthy Tofu Breakfast Burrito
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    If you do not eat meat, try this tofu burrito. Make sure to use fortified tofu for a big boost of vitamin D. This is a great vitamin D breakfast recipe with high protein to start the day.

  7. Almond Crusted Salmon
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Seafood dishes like this  Almond Crusted Salmon are good sources for vitamin D and omega-3 fatty acids.

  8. Heart Healthy Tuna Salad
    Photo Credit: Baldwin Publishing Staff Photographer
    15 mins

    Tuna Salad uses another fish high on the vitamin D foods list. Trout, salmon, tuna, swordfish, and sardines all make the list.

  9. Heart Healthy Broccoli Rabe and Mushroom Linguine
    Photo Credit: Baldwin Publishing Staff Photographer
    45 mins

    When you want to add more vitamin D rich vegetables and fruits to your diet, grab some greens such as spinach or broccoli rabe for this mushroom pasta recipe.

  10. Heart Healthy Seared Salmon over Spinach and Olive Relish
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Put both salmon and spinach on your next grocery list, too. Salmon and greens are a good natural source of vitamin D.

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