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The Top 10 Vitamin D-Rich Foods for a Healthier You


Vitamin D is an essential nutrient that plays a crucial role in maintaining your overall health. It is well-known for its role in promoting strong bones and teeth, but it also plays a part in supporting your immune system, regulating mood, and aiding in the absorption of other important minerals like calcium and phosphorus. While sunlight is a natural source of vitamin D, there are also various foods that can help you meet your daily vitamin D requirements. In this blog, we’ll explore the top 10 vitamin D-rich foods that can contribute to a healthier you.

1. Cow Milk

Numerous health professionals and nutrition experts advise including a daily serving of whole cow’s milk in your diet to meet 20% of your daily vitamin D requirements. Cow’s milk is a valuable source of both calcium and vitamin D. Opt for full-fat milk as it contains the highest vitamin D content.

2. Cheese

Certain types of cheese, such as Swiss and cheddar, are relatively high in vitamin D. While the content may vary, including cheese in your diet can contribute to your daily vitamin D intake.

3. Fatty Fish

Fatty fish like salmon, mackerel, and trout are some of the best natural sources of vitamin D. A single 3.5-ounce (100g) serving of cooked salmon can provide up to 570 IU (International Units) of vitamin D, which is more than the recommended daily intake for most individuals.

4. Cod Liver Oil

If you’re looking for a concentrated source of vitamin D, cod liver oil is an excellent choice. Just one teaspoon of cod liver oil contains about 450 IU of vitamin D. However, it’s essential to consume this oil in moderation due to its high vitamin A content.

5. Egg Yolks

Egg yolks are a great source of vitamin D, with one large egg containing approximately 40 IU of this essential nutrient. Incorporating eggs into your diet can be a simple way to boost your vitamin D intake.

6. Mushrooms

Certain types of mushrooms, particularly shiitake and maitake varieties, can synthesize vitamin D when exposed to sunlight or ultraviolet (UV) light. These mushrooms can be a good source of vitamin D for individuals following a vegetarian or vegan diet.

7. Tofu

Tofu, a popular plant-based protein, is often fortified with vitamin D. Just like fortified dairy products, check the label to make sure the tofu you choose contains this important nutrient.

8. Yogurt

USDA nutrition data highlights that yogurt is a protein-rich food that often contains about 5 IU of vitamin D per 8-ounce serving when fortified. Nevertheless, when shopping for yogurt, it’s crucial to scrutinize the label since many of these fortified options are flavored, leading to high sugar content. Consequently, it’s advisable to steer clear of commercially packaged yogurt and opt for homemade yogurt instead.

9. Sunflower Seeds

Sunflower seeds are a great snack option that also contains vitamin D. A 1-ounce (28g) serving can give you around 37 IU of vitamin D, along with a dose of healthy fats and other nutrients.

10. Pork

Pork is another meat source of vitamin D. Lean cuts of pork can provide you with this essential nutrient, although the concentration may be lower than in fatty fish.


Vitamin D is a vital nutrient that plays a multitude of roles in your body, and getting enough of it is crucial for your overall health. While sunlight remains one of the primary sources of vitamin D, incorporating these top 10 vitamin D-rich foods into your diet can help ensure you meet your daily requirements. Whether you prefer fish, dairy, or plant-based options, there are plenty of choices to help you maintain optimal vitamin D levels and support your well-being. Remember to consult with a healthcare professional or a registered dietitian to determine your specific vitamin D needs and how best to meet them through diet and supplementation if necessary.


top 10 protein sources blog by core nutrition

Top 10  Best Protein Sources for Vegetarians and Vegans

 top 10 veg protein sources

Introduction: Maintaining a balanced diet as a vegetarian or vegan is not only achievable but also incredibly nutritious. One of the concerns often voiced about plant-based diets is the intake of protein. However, there is an abundance of delicious and nutrient-rich protein sources available to those who choose to abstain from meat and animal products. In this blog, we’ll explore the top 10 Best protein sources for vegetarians and vegans.

1. Lentils – Protein Powerhouses: Lentils are a protein-packed option, offering around 18 grams of protein per cooked cup. They’re also rich in fiber and various essential nutrients, making them a staple in many plant-based diets.

2. Chickpeas – Versatile and Delicious: Chickpeas are versatile and incredibly tasty, providing approximately 15 grams of protein per cooked cup. From hummus to salads, these legumes are a top choice.

3. Tofu – A Plant-Based Protein Classic: Tofu is a classic choice for vegans, containing about 9 grams of protein in a 4-ounce serving. It’s incredibly versatile, making it suitable for a wide range of dishes, from stir-fries to smoothies.

4. Quinoa – The Complete Protein: Quinoa is a superstar grain, offering all nine essential amino acids. With approximately 8 grams of protein per cooked cup, it’s an essential addition to any plant-based diet.

5. Black Beans – Nutrient-Rich Protein Source: Black beans are not only a significant protein source, with approximately 15 grams per cooked cup, but they also come loaded with fiber, antioxidants, and essential minerals.

6. Seitan – The “Wheat Meat”: Seitan, also known as wheat gluten, contains an impressive 25 grams of protein per 3.5-ounce serving. It’s commonly used as a meat substitute, making it a protein powerhouse for plant-based diets.

7. Tempeh – Fermented Protein Delight: Made from fermented soybeans, tempeh offers approximately 21 grams of protein per 3.5-ounce serving. It’s not only rich in protein but also packed with nutrients.

8. Nuts and Nut Butters – Protein and Healthy Fats: Almonds, peanuts, and various other nuts, as well as their respective nut butters, are not only rich in protein but also provide healthy fats. A couple of tablespoons of nut butter can offer approximately 8 grams of protein.

9. Hemp Seeds – Nutrient-Packed Proteins: Hemp seeds are a nutritional powerhouse, offering around 10 grams of protein per 3-tablespoon serving. They’re also rich in essential fatty acids and fiber.

10. Chia Seeds – Tiny but Mighty: Chia seeds may be small, but they pack a nutritional punch. With approximately 5 grams of protein per 2 tablespoons, they also provide fiber and omega-3 fatty acids.

Conclusion: Plant-based diets are not only nutritionally sufficient but can also be delicious and diverse. By incorporating these top 10 protein sources into your daily meals, you can easily meet your protein needs while enjoying a host of other health benefits. Whether you’ve chosen a vegetarian or vegan lifestyle for ethical, environmental, or health reasons, these protein sources make it easy to maintain a well-balanced diet that supports your overall well-being.


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