Salmon, Mushrooms, Dairy products, Nuts and Eggs

5 Foods High in Vitamin D to Eat This Winter

When the sun’s away SUPERFOODS come out to play! And foods packed with Vitamin D are “IT.” 

So while the sunshine is snoozing through winter, our kiddos can get their much needed Vitamin D through diet. 

Here are the Top 5 Foods High in Vitamin D:

1. Salmon (and other Fish)

Coming in at number one for vitamin D-rich foods is salmon. And that’s because salmon has about 150% of the daily recommended allowance of vitamin D! 

This means that a little salmon in your kiddos diet goes a long way in meeting vitamin D needs.

Talk about a team MVP!

But salmon isn’t the only fish that packs a Vitamin D punch. Here are a few of its healthy teammates:

  • Whitefish
  • Rainbow Trout
  • Sardines
  • Tilapia
  • Halibut
  • Clams
  • Shrimp

2. Mushrooms

If your kiddo isn’t a fan of seafood, a close second is the super vegetable: Mushrooms.

Portobello mushrooms are best. But maitake, shitake, and white button mushrooms are runner ups. 

Now, we know what you’re thinking. . .

“What kid’s going to eat mushrooms?? Much less my Picky Eater!”

Good point. 

But there are lots of food tricks you can try to get all those awesome nutrients into your kiddo’s diet.

And hey, if you already got this mushroom thing down, let us know in the comments below! #teachusyourways

3. Fortified Dairy Products 

Next up, fortified Dairy Products. But before we dive into this cow pasture, let’s clear up one thing. Dairy products don’t naturally have Vitamin D. 

But that’s okay. 

They still made the Top 5 because many dairy products are fortified with Vitamin D. This makes Picky Eater favorites like milk, cheese, and yogurt a Vitamin D go-to!

4. Fortified Dairy Alternatives

Now if dairy is a no-no in your home, don’t worry! Many dairy alternatives have popped up on grocery shelves and yup, you guessed it. . . 

They’re also fortified with Vitamin D!

That means families who prefer plant-based diets can still get all their Vitamin D needs through vegan alternatives to milk, cheese, and yogurt.

5. Whole Eggs

Last up on our list is the breakfast staple: Eggs!

The bright yellow yolk is packed with Vitamin D. So whether your kiddo wants their eggs scrambled, hardboiled, or poached. . . doesn’t matter! As long as the meal incorporates the egg yolk, they’re getting a whole lotta “sunshine.” 

Gives a whole new meaning to sunny side up!

Honorable Mentions

Here are a couple foods that didn’t make the Top 5 list but are still worth mentioning!

  • Fortified cereals - Many cereals and oatmeals are fortified with Vitamin D
  • Orange Juice - Just keep an eye out for that sugar!
  • And for our SUPER Picky Eaters, a Vitamin D3 Supplement

Vitamin D and Vitamin D3

You might be wondering, “Why a Vitamin D3 supplement instead of Vitamin D?”

It’s a common question. And the answer is:

When it comes to Vitamin D supplementation, you might not find “Vitamin D” in the stores or online. What you’ll usually see is Vitamin D2 and Vitamin D3.

So which one?

Make sure you grab a Vitamin D3 supplement! It’s the sunshine vitamin and the superior form of Vitamin D.

Still need an extra boost of Vitamin D during these winter months? Check out Renzo’s Dynamite D3 to keep your kiddo’s Vitamin D needs covered. Especially for those EXTRA picky eater days!

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