10 foods rich in vitamin D

Vitamin D is incredibly beneficial for our body. It ensures the growth and development of bones, regulates mineral metabolism, improves immunity, helps the functioning of the thyroid gland, and much more. We can get vitamin D from sunlight, but also from animal and plant foods. We will tell you which foods are rich in this valuable vitamin.

Cod liver

Fatty fish is number one in vitamin D. Especially cod liver – 100 grams contains 1000% of the daily value of vitamin D. Season with soy sauce or citrus juice.

Smoked herring

The so-called “fatty” fish is rich in vitamin D. For example, smoked herring contains 22 μg / 100 g. Ideal for tartare.


Fresh sardine contains 12.3 mcg / 100 g. Cook this fish in the oven or on the grill.


Trout contains 11 mcg of vitamin D per 100 g. It is easy to cook: it can be baked in the oven with spices and sprinkled with lemon juice.


Salmon, one of the most famous oily fish, has a good vitamin D content (8.7 mcg / 100 g) in addition to Omega-3. Can be eaten as tartar or baked in the oven.

Dark chocolate

After the fish comes dark chocolate with a cocoa content of at least 60%, which contains 5 μg / 100 g of vitamin D.


Another source of vitamin D is oil, or rather a mixture of olive and vegetable oil – 5 mcg / 100 g. Dress it in salads, snacks or water vegetables before baking.

Photo. @ picture_taken / Unsplash

Daniel Bishopp

Daniel U. Bishopp joined LA MODE in November 2020 to work on the features team covering fashion, culture, food and drink and technology in print and online. Before that, he worked for STYLE ME AFRICA.

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La Mode Magazine an award winning magazine is founded by Mrs. Sandra Odige, a Nigeria based monthly publication established in 2011.  A digital and print publication known for its innovative and creative initiatives and style of publishing.

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