Egg yolks

Those that do not eat seafood should be aware that it is not the only source of vitamin D. Whole eggs are another excellent source, as well as a nutrient-dense food.

While the white of an egg has the majority of the protein, the yolk contains the majority of the fat, vitamins, and minerals. One egg yolk contains 37 IU of vitamin D or 5% of the daily value. Sun exposure and the vitamin D content of chicken feed influence vitamin D levels in egg yolk. When given the same feed, pasture-raised chickens who are able to free outside in the sunshine produce eggs that are 3–4 times richer in protein. Furthermore, eggs from chickens given vitamin-D-enriched nutrition may contain as much as 6,000 IU of vitamin D per yolk. That's seven times the daily value. Choosing eggs from outside-raised chickens or those labeled as rich in vitamin D will help you reach your daily requirements.