Vitamin D plays a vital role in maintaining overall health. It strengthens bones by helping calcium absorption, supports proper muscle function, and helps regulate the immune system. While the sun is our body’s primary source of vitamin D, diet also plays a key role—especially during colder months or when we don’t get outside as much.

Here’s a look at some of the best natural and fortified food sources of vitamin D to help you stay energized and healthy.

1. Wild-Caught Salmon

Salmon is among the richest sources of vitamin D, particularly when it’s wild rather than farmed. Just 100 grams (about 3.5 ounces) can supply more than your full daily requirement.

2. Herring & Mackerel

These oily fish are packed not only with healthy omega-3 fats but also impressive levels of vitamin D—up to 20 micrograms per 100 grams. Try them grilled, smoked, or gently steamed for a nutrient-dense meal.

3. Cod Liver Oil

Though not exactly a food you eat with a fork, cod liver oil is a powerhouse of vitamin D. Just one teaspoon delivers your full daily dose, making it a popular supplement in colder climates.

4. Eggs (especially the yolk)

Eggs are versatile and widely available. Most of their vitamin D is found in the yolk, so if you’re cutting out yolks completely, you’re missing the benefit. Include whole eggs in your meals a few times a week.