Brain health: 5 foods with High Vitamin D levels

Vitamin D is not only essential for strong bones but also plays a key role in keeping our brains sharp. Research has linked low vitamin D levels to memory loss, dementia, stroke, and other brain issues. This happens because vitamin D helps reduce inflammation in the brain, encourages nerve cells to grow, and supports brain chemicals that aid memory and focus .

For better brain health, focus on these 5 foods with high vitamin D levels.

Natural sunlight helps your body make vitamin D, but you can also improve brain health by eating vitamin D–rich foods. Here are five top picks:

1. Egg yolks – These contain both vitamin D and choline, which are important for memory and brain development
2. Fortified milk – Whether dairy or plant-based, fortified milks offer vitamin D (about 600 IU per day for adults). The calcium in milk also helps brain cells signal better

3. Sun-exposed mushrooms – Varieties like maitake or portobello produce vitamin D2 when exposed to sunlight. They also provide B-vitamins and antioxidants that support nerve function

4. Salmon – A 100 g portion of salmon covers over half of your daily vitamin D needs (~300–400 IU) and is rich in omega‑3 fats, which boost brain circulation and cell communication.

5. Cod liver oil – This supplement is highly concentrated in vitamin D and omega‑3s, helping reduce brain inflammation and improve memory

Bottom line: Eating these foods regularly—or taking a cod liver oil supplement—can help support your brain by increasing vitamin D levels, improving memory, and lowering the risk of cognitive decline.