Oily fish

Go for your herrings, mackerels, salmons, sardines, and tunas (fresh).

Egg yolk

High-fat egg yolks are often avoided. But they’re also rich in vitamins and minerals.


Cheese is known for its high content of vitamins, along with calcium, fat, protein, and phosphorus.

Soy Milk

If you’re vegan, opt for soy milk that is rich in vitamins D and C and also iron.

Red meat 

Red meat is a great way to meet your vitamin D needs, depending on the cut. 

fortified foods

If nothing sounds appealing, you can always go for supplements or fortified breakfast cereals, milk, flour, etc.