Raw fish is a better source for vitamin D than cooked fish. In addition, fatty fish are a better source than leaner fish, think salmon, herring, and mackerel. Also, look for canned fish in oil rather than water, as the packed in oil variety has more vitamin D.
Commercial cereals have added vitamin D, which doesn't occur naturally in flour or grains. Read labels carefully, as many cereals are high in carbohydrates and sugar. But paired with fortified dairy products, like soy milk, this is a breakfast full of essential vitamins and nutrients.
Oysters are a great source of vitamin D as well as magnesium and B12. To get the most nutritional value, it’s best to eat them raw. They are also high in cholesterol and should be eaten in moderation.
Vitamin D can be found in high amounts of black and red caviar. It is a common ingredient in sushi and is actually more affordable than you might think.
Fortified soy products such as soy milk, edamame, soy cheese, and tempe are fortified with both vitamin D and calcium. Try to buy organic and read the labels carefully to make sure that it is fortified with the right nutrients.
Deli meats such as salami, ham, and sausage have a good amount of vitamin D, but also a lot of processed fat and salt. It’s best to eat these products in moderation.
Dairy products such as milk, cheese, cottage cheese, and cream already offer calcium and protein, and some are fortified with vitamin D as well. Check the labels to make sure that they are fortified with the right nutrients.
Another good source of protein and B12, eggs also offer a good amount of vitamin D. But make sure you eat the yolk and not just the egg whites to get the most nutrients.
Mushroom are probably one of the only vegetables that provides vitamin D. Organic shitake mushrooms have the most, but even those little button mushrooms will give you a good amount when lightly cooked.
Sardines are rich in minerals and vitamins. The fatty acids present in sardines are a good source of vitamin D, calcium, B12, and protein. They can also help to lower blood sugar levels.