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6 min

Our top 10 foods rich in vitamin D

After enjoying the summer to the fullest, do you feel strong, protected from a lack of vitamin D?

Don't be so sure. Vitamin D, often called the "sunshine vitamin", is essential for our well-being.

However, many factors, including where you live and the season, influence your ability to absorb enough. So how do you maintain adequate vitamin D levels even when the sun is less visible?

Role, foods rich in vitamin D , recommended intakes and recipes, we'll tell you everything you need to know to keep your daily dose of sunshine. ☀️🍽️

foods rich in vitamin D

Vitamin D: what exactly is it?

Vitamin D, also called Calciferol , is a real hero for our body. 🦸🏼

It comes in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol).

  1. Vitamin D2 is often obtained from foods rich in plant-based vitamin D.

  2. Vitamin D3 is obtained in part through food (mainly animal, but sometimes plant-based). However, it is mainly produced by our own skin in response to sunlight. It's like your body has a superpower to transform light into essential nutrients.

What role does vitamin D have in the body?

Vitamin D, a major player in our well-being , is one of the most versatile vitamins in our body!

It acts as both a nutrient and, to some extent, a hormone. The benefits of vitamin D are numerous and impact various aspects of our body.

An essential role for our bones

You can think of vitamin D as the architect of our bones. It orchestrates the absorption of calcium in the intestine to ensure strong and healthy bones. It is the secret ingredient to prevent bone fragility and maintain the strength of our skeleton .

A nutrient essential for the proper functioning of the immune system

Vitamin D is the chief regulator of our immune system. It directs the defense troops, that is, our immune cells , to repel unwanted invaders.

When pathogens, such as bacteria or viruses, try to enter our body, vitamin D is there to give the command to fight back. It contributes to the production of antimicrobial peptides, cytokines and other immune system players. These little soldiers are ready to fight, neutralize invaders, and keep our natural defense on alert.

vitamin D for the heart

Vitamin D for our heart

Vitamin D is also involved in cardiovascular well-being , and its role in this region of the body is just as impressive. It helps regulate blood pressure and helps regulate blood vessel immunity.

What are the benefits for muscle function?

Vitamin D also plays a role as a coach for your muscles. Muscles have vitamin D receptors, and when this vitamin comes into play, it activates them to improve their performance and reduce the risk of muscle weakness. So, eat foods rich in vitamin D and enjoy some sunshine! Your muscles will thank you.

A nutrient that influences the regulation of cell growth

Vitamin D is a bit like the architect of your body. It ensures that cell growth runs smoothly. It promotes cell differentiation and prevents cells from multiplying in an uncontrolled manner. So, keep it in your menu to ensure that your body building remains well managed.

A hormone that participates in the regulation of endocrine functions

Vitamin D also helps with the production and release of essential hormones in your body. It impacts hormones like insulin , which manages your blood sugar levels, and parathyroid hormones, which take care of calcium and phosphorus metabolism.

What are our vitamin D needs?

The National Agency for Food, Environmental and Occupational Health Safety (ANSES) recommends nutritional values ​​for vitamin D based on each age group to ensure that we receive enough of this nutrient.

For infants 👶

Infants need a daily intake of 400 IU to support their growth and development . Vitamin D is essential for the health of their bones, their muscles, and to strengthen their developing immune system.

For children aged 1 to 10 🧒👧

Children ages 1 to 10 continue to grow and develop at a rapid rate. Vitamin D supports bone growth, muscle comfort and contributes to a better defense against small microbial invaders. An intake of 600 IU is recommended.

For adolescents aged 11 to 17

Adolescence is also a time of growth and hormonal changes. During this transition to adulthood , the recommended daily intake is 600 IU.

For men and women aged 18 and over 👫

As adults, our vitamin D needs remain important to maintain good health. ANSES recommends a daily intake of 600 IU of vitamin D for men and women aged 18 and over.

pregnant woman

For pregnant and breastfeeding women 🍼

Consuming vitamin D during pregnancy and breastfeeding is essential. Vitamin D is essential for the development of fetal bones and for the transfer of this vitamin via breast milk. It also helps keep the mother in shape. The recommended daily intake is also 600 IU.

How to get enough vitamin D?

To benefit from sufficient vitamin D intake, three methods are possible:

  1. consumption of foods rich in vitamin D or foods fortified with vitamin D ;

  2. expose yourself to the sun's rays for 15 to 20 minutes a day;

  3. consumption of food supplements with a high vitamin D content.

We recommend you

Vitamin D3

Highly bioavailable micro-encapsulated vitamin D3V®.

  • ✅ Natural and bioavailable form
  • ✅ Plant origin (algae)
  • ✅ 2000 IU for 2 capsules
  • ✅ 2 months of treatment
See the product

Food rich in vitamin D: what is it?

Here is our top 10 foods rich in vitamin D. To your pots! 🍲

Cod liver oil

Cod liver oil is the star of foods rich in vitamin D. 100 g of liver oil from this fish can provide more than 1,300 IU of vitamin D.


Herring is also an excellent source of vitamin D. Its consumption will provide you with between 580 and 680 IU of vitamin D. Prepared in foil, it is excellent!

salmon rich in vitamin D

The salmon

Salmon is also distinguished by its high vitamin D content : between 570 and 680 IU of vitamin D. It fits perfectly into many tasty recipes. Why deprive yourself of it?


Another food rich in vitamin D : sardines! The latter will provide you with around 480 IU of vitamin D per 100 g. Grilled on the barbecue or eaten in salad, sardines lend themselves to many summer dishes.


Mackerel is also a food rich in vitamin D. It will provide you with between 360 to 570 IU per 100 g serving. This fatty fish was once popular with sailors because it helped prevent scurvy during long sea voyages.

The tuna

Fresh or canned tuna is also a food rich in vitamin D. It offers average vitamin D intakes compared to the other foods on this list. The exact amount of vitamin D in this fish varies depending on the preparation and variety of tuna.


Organ meats, such as liver, kidneys, brains, or cheek are also foods rich in vitamin D. The exact amount of nutrients in organ meats varies depending on the type and preparation.

For example, 100 g of calf liver contains between 40 and 60 IU of vitamin D. Offal also has the particularity of being rich in vitamin B6 or pyridoxine, an essential nutrient for protein metabolism and the brain.

Dairy products 🐄 enriched with vitamin D

Known to be excellent sources of calcium and vitamins , some dairy products are also fortified with vitamin D. The nutritional value of milks fortified with vitamin D is excellent.


Eggs, and more specifically egg yolk, are foods rich in vitamin D , but to a much lesser extent than oily fish. On average, a whole egg provides around 40 to 50 IU.

mushroom rich in vitamin D

Some mushrooms 🍄

Last foods rich in vitamin D on our list: mushrooms. However, their content varies depending on their exposure to light and their variety. Button mushrooms and shiitake mushrooms are said to be richest in vitamin D.

Why supplement with vitamin D?

Despite all their benefits, it must be admitted that these foods rich in vitamin D are not always unanimously popular, especially among children. In addition, exposure to the sun, even regular during the winter months, would be insufficient to benefit from sufficient intake.

Rest assured, it is also possible to stock up on vitamin D by taking food supplements. Capsules containing vitamin D3 , 100% natural and bioavailable, are an ideal solution. Each daily dose will provide you with 2000 IU of vitamin D3 .

Vitamin D recipes

Three recipe ideas rich in vitamin D

Here are 3 recipe ideas based on foods rich in vitamin D to try and taste to stock up on this essential nutrient. Enjoy your food ! 😋🍽️

Ocean toast with cod liver

Get ready to enjoy a delicious recipe for cod liver toast, a food rich in vitamin D.

Ingredients :

  1. 4 slices of wholemeal bread;

  2. 150 g of cod liver;

  3. 1 tablespoon of butter;

  4. 1 small shallot, finely chopped;

  5. 1 clove of garlic, minced;

  6. Salt and pepper ;

  7. A squeeze of lemon juice;

  8. A few sprigs of fresh parsley.

Preparation :

  1. Toast your bread slices until nicely browned and set aside.

  2. In a small skillet, melt the butter over low heat. Add the finely chopped shallots and garlic, then sauté until translucent.

  3. Add the fish liver to the pan, making sure to mash it gently with a fork. Heat everything for a few minutes until the mixture is hot.

  4. Season with a pinch of salt and pepper. You can add a squeeze of lemon juice to add a touch of acidity.

  5. Generously spread the cod liver preparation on the slices of toasted bread.

  6. Garnish your toast with a few sprigs of chopped fresh parsley which will add a touch of freshness.

Crispy tuna bites (tuna nuggets)

Another food rich in vitamin D , but more easily used in cooking: tuna. This recipe is sure to please young ones.

Ingredients :

  1. 2 cans of canned tuna;

  2. 1 cup breadcrumbs;

  3. 125 g of fresh cheese;

  4. 1 tablespoon of mustard;

  5. 1 teaspoon of parsley;

  6. 1 egg ;

  7. 1/2 teaspoon garlic powder;

  8. Salt and pepper, to season;

  9. Cooking oil.

Preparation :

  1. Mix the tuna, cheese, mustard, parsley, egg, salt and pepper.

  2. Shape into nuggets and dip them in the breadcrumbs.

  3. Fry them in hot oil.

  4. Enjoy! 👌

We recommend you

Vitamin D3

Highly bioavailable micro-encapsulated vitamin D3V®.

  • ✅ Natural and bioavailable form
  • ✅ Plant origin (algae)
  • ✅ 2000 IU for 2 capsules
  • ✅ 2 months of treatment
See the product

Smoked salmon omelette

Third and final recipe containing a food rich in vitamin D : smoked salmon omelette. Simple and quick to make, it will delight the whole family.

Ingredients :

  1. 4 eggs ;

  2. 100 g of smoked salmon;

  3. Chopped chives;

  4. Salt and pepper ;

  5. Butter.

Preparation :

  1. Beat the eggs in a bowl, season with salt and pepper.

  2. In a pan, heat a knob of butter.

  3. Pour the beaten eggs into the hot pan.

  4. Add pieces of smoked salmon and sprinkle with chopped chives.

  5. Let it cook until the eggs are set.

  6. Fold the omelette in half and serve. Enjoy your food ! 😋

To conclude

Consuming foods rich in vitamin D and/or reasonably exposing yourself to the sun's rays are essential conditions for staying in great shape.

If, despite this, your intake remains insufficient, food supplements based on 100% natural and bioavailable vitamin D3 will help you prevent vitamin D deficiency!


Co-founder of NOVOMA

Passionate and expert in micro-nutrition, Lucas founded Novoma in 2012. It is with conviction that he develops food supplements with effective, carefully chosen and 100% clean active ingredients, to best meet the body's needs.

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