12 Best Vitamin D Rich Foods

Vitamin D is one the most important vitamins for the body. It plays a vital role in improving calcium absorption, enhancing bone health, boosting immunity and reducing the risk of chronic diseases. Deficiency of vitamin D can lead to bone pain and weakness, fatigue, hair loss and muscle pain.   

Sunlight is a major source of vitamin D. The body produces vitamin D with the help of sunlight. But it is difficult to get vitamin D through sunlight. There are plenty of foods rich in vitamin D that will help you get the vitamin D you need. In this blog we will understand the top 10 vitamin D foods that you need to include in your diet.  

 Natural Sources of Vitamin D 

 1. Fatty Fish 

Fatty fish like salmon is the best source of vitamin D. According to the studies 100g serving of salmon provides 526 IU of vitamin D, or 66% of the DV. Both types of salmon wild and farm are rich in vitamin D. However, a wild salmon has more vitamin D than farmed salmon. A wild salmon can provide up to 556–924 IU of vitamin D per 100g providing 70–111% of the DV. Other fatty fish like mackerel are also good sources of vitamin D providing 643 IU per 100g serving.  

2. Heering 

Herring is a popular fish around the world and is part of the diet of people living on the coast. Herring provides 214 IU per 100g serving, which is 27% of the DV. Pickled herring is also a good option too, but it also contains a high amount of sodium which is not good for blood pressure.  

3. Cod Liver Oil 

Cod liver oil is also a popular supplement that provides vitamin D. People who don’t like fish or can’t add fish to their regular diet can use cod liver oil to fulfill their daily vitamin D requirement. 5ml of cod liver oil provides 450 IU of vitamin D which is 56% of the DV. Cod liver oil is often recommended to those who have vitamin D deficiency.  

Cod liver oil is also rich in omega 3 fatty acids which plays an important role in heart health and may reduce inflammation in the body. 

4. Egg Yolk 

Eggs are not just a good source of protein, they are also a good source of vitamin D. Most of the fats, vitamins and minerals are found in egg yolk. One large yolk provides up to 37 IU of vitamin D, or 5% of the DV.   

However, it is important to know that certain factors affect the amount of vitamin D in an egg yolk. Sun exposure for the chicken, the vitamin D content of the chicken feed, and exposing liquid yolk to UV light will increase vitamin D in the egg.   

5. Mushrooms 

Mushrooms are a great vitamin d food for vegetarians. Mushrooms can synthesise vitamin D with the help of sunlight. However, mushrooms provide vitamin D2 which is not as effective as vitamin D3 produced by animals. One cup of cooked shiitake mushrooms provides 40.6 IU or 5% of DV of vitamin D. Morels mushroom, another type of mushroom contains 136 IU of vitamin D, which is 17% of the DV.  

6. Fortified Cow’s Milk 

Cow’s milk is naturally rich in many vitamins and minerals like calcium, phosphorous, and riboflavin. Cow milk fortified with vitamin D is a great way to add vitamin D to your diet. A fortified cow milk can provide 115 IU of vitamin D in a serving size of 250 mL, which is equivalent to roughly 15% of the recommended daily allowance. 

7. Fortified Soy Milk 

The major source of vitamin D are animal products making it difficult for vegans and vegetarians to get enough vitamin D. A fortified soy milk is a great and convenient option for vegans and vegetarians to fulfill their vitamin D requirement. A fortified vitamin D can provide around 100–119 IU of vitamin D, or 13–15% of the DV.  

8. Fortified Orange Juice 

Fortified dairy milk may not be a good option for those people who are lactose intolerant or have other milk allergies. A fortified orange juice is a great alternative to it. A commercially available orange juice fortified with vitamin D is an excellent option. A glass of orange juice or 250ml of orange juice provides approximately 100 IU of vitamin D, or 12% of the DV.  

9. Cereals and Oats 

Consuming fortified cereals and oats is a healthy way to add vitamin D to your diet. A fortified cereal can provide up to 85 IU of vitamin D, or 11% of the DV. A good quality of fortified oats can provide 145 IU of vitamin D, equal to 18% of the DV. 

 9. Avocados 

Avocados are a very healthy and versatile fruit that is also a good source of vitamin D. Although the Vitamin D content in avocado is relatively low compared to other sources, their presence can add to your overall nutrient consumption. 

Conclusion 

Our body can produce vitamin D with the help of vitamin D. It may not be sufficient to fulfill daily vitamin D requirement. Vitamin D helps to improve bone health, boost immunity and enhance energy levels. Incorporating vitamin D food sources can help you fulfill daily vitamin D requirements. You can combine multiple food sources across your meal to make sure you get vitamin D with your every meal.  

FAQs 

1. Which food is highest in vitamin D? 

Fatty fish like salmon is highest in vitamin D 

2. How do you get 100% vitamin D? 

Expose yourself to early sunlight, eat vitamin D rich foods and take vitamin D supplements to get 100% vitamin D. 

3. In which fruit is vitamin D high? 

Avocado has the highest vitamin D.  

4. How to increase vitamin D fast? 

Take a vitamin D supplement to increase vitamin D fast.  

5. Which dry fruit has vitamin D? 

Almonds have the highest vitamin D.