Yogurt
According to the United States Department of Agriculture (USDA), plain whole milk yogurt contains 31 IUs of vitamin D. In some cases, the breakfast staple may also be fortified with the nutrient, explains Kristen Smith, M.S., R.D.N., a spokesperson for the Academy of Nutrition and Dietetics—meaning the manufacturer adds extra so it packs an even larger punch.
Tuna
Tuna is among the many types of fish that are hearty sources of vitamin D. In fact, a serving can provide over 5% of your daily recommended value (DV), per the USDA. Plus, it’s a great source of protein and omega-3 fatty acids, says nutrition expert for Juice Plus+, Melissa Rifkin, M.S., R.D., C.D.N.
Side note: Tuna consumption sometimes prompts concern over mercury content, which is present in all fish, but the United States Food and Drug Administration (FDA) maintains that tuna and other fish can be part of a healthy balanced diet, with intake guidance provided for pregnant or breastfeeding people and children.
