When a person’s skin is exposed to direct sunshine, the body creates vitamin D, a type of nutrient. While getting enough sun is more than enough to keep vitamin D levels in check, consuming specific foods high in vitamin D is also crucial. We will be looking at some vitamin D rich food sources available.

Vitamin D is not produced by any other plant-based meals, though. It might be challenging to get enough vitamin D-rich food sources for persons whose diets are primarily vegetarian or vegan as well as for those who do not or are unable to spend a lot of time outside. To help meet vitamin D requirements, it is typically advised that everyone get at least 10 to 20 minutes of sun exposure several times per week.

How Much Vitamin D Foods to Eat

Aim for one to two daily servings of foods high in vitamin D. To ensure that you are getting enough vitamin D as well as other essential micronutrients, try to incorporate a variety of veggies, dairy products, and fatty fish.

It may be more difficult for people who don’t eat fish to obtain adequate vitamin D from food alone. Vegetarians and vegans alike still have access to a wide variety of vitamin D-rich food sources.

In addition to fatty fish and liver, sources of vitamin D include eggs, mushrooms, and fortified foods including cereal, juice, and dairy. People with severe vitamin D insufficiency might take vitamin D supplements in addition to diet to meet their daily needs.

Vitamin D Rich Food Sources

While the best source of vitamin D is sunlight, you can also get it from some food. Although vitamin D is not naturally present in many foods, people can nevertheless ingest it. These are some of the best vitamin D rich food sources.

Cod Liver Oil

Cod liver oil is very common among vitamin supplements. It is another option, if you don’t like fish, to receive nutrients that are challenging to get in other ways. Cod liver oil is a top-notch vitamin D source that has long been used to treat vitamin D insufficiency. It has also been used in the past to treat rickets, psoriasis, and TB.

Make sure you aren’t taking more cod liver oil than is recommended. 56% of the DV, or 450 IU, of vitamin D, is found in one teaspoon (4.9 mL) of cod liver oil. Other nutrients, such as vitamin A and omega-3 fatty acids, are also abundant in them.

Oily Fish

This includes fatty fish like salmon, herring, and sardines. A popular fatty fish and an excellent source of vitamin D is salmon. 526 IU, or 66% of the DV, of vitamin D, may be found in one 3.5-ounce (100-gram) plate of farmed Atlantic salmon. The amount of vitamin D can significantly differ depending on whether the salmon is wild or farmed. Salmon taken from the wild typically have greater vitamin D. Depending on when and where the salmon was caught, different amounts of vitamin D will be present.

Fish like herring are frequently consumed, smoked, or pickled. This little fish is a fantastic source of vitamin D. Per 3.5 ounce (100 gram) plate of fresh Atlantic herring, there are 214 IU or 27% of the daily value. Pickled herring has a lot of sodium in it. If you’re attempting to consume less salt, it might not be the best option.

Vitamin D can be found in abundance in sardines. A serving size of 3.5 ounces (100 grams) contains 193 IU or 24% of the DV. Halibut and mackerel are two other fatty fish varieties that are beneficial providers of vitamin D.

Mushrooms

Mushrooms are the only satisfactory non-animal source of vitamin D besides fortified foods. When exposed to Ultraviolet radiation, mushrooms can produce vitamin D just like people can. However, while animals create vitamin D3, mushrooms only produce vitamin D2. Although vitamin D2 aids in increasing vitamin D levels in the blood, it might not be as efficient as vitamin D3.

Due to their contact with UV light, some wild mushrooms are fantastic providers of vitamin D2. Mushrooms that grow in the wild include morels. 136 IU, or 17% of the DV, of vitamin D, may be found in one cup of these mushrooms. There is extremely little D2 in most commercially produced mushrooms since they are grown in the dark. 1,110 IU of vitamin D, or 139% of the DV, are present in one cup of UV-exposed cremini mushrooms.

Egg Yolks

There are other sources of vitamin D besides fish. Another excellent source is whole eggs, which are also fantastically healthy food. While the yolk contains the majority of the oil, vitamins, and minerals in an egg, the white contains the majority of the protein. 37 IU, or 5% of the DV, of vitamin D, can be found in one big egg’s yolk. The amount of vitamin D in egg yolks is influenced by a few things.

Vitamin D levels in the egg will rise as a result of chicken exposure to sunlight, vitamin D-rich chicken feed, and UV light exposure to liquid yolks. Pasture-raised hens that are allowed to roam outside in the sunlight produce eggs with levels that are 3–4 times greater than those of birds fed the same food. Additionally, the vitamin D content of eggs from chickens fed a vitamin D-enriched diet can reach 34,815 IU per 100 grams of yolk.

A single egg will therefore contain approximately 2.5 times the DV of vitamin D if one yolk weighs about 17 grams. Choosing eggs from outside-raised chickens or eggs promoted as high in vitamin D can be a fantastic way to get your recommended daily allowance. Each yolk in eggs from chickens bred commercially has about 37 IU of vitamin D. However, levels are substantially greater in eggs from hens kept outdoors or fed a vitamin D-enriched diet.

Fortified Foods

Many commercially accessible foods have vitamin D added by manufacturers. These foods are said to have been supplemented with vitamin D or other nutrients. Foods frequently containing additional vitamin D include:

Kale

The king of all leafy vegetables is often referred to as kale. That is a result of its fantastic nutritional advantages. It is widely available all over the world and is known by the scientific name Brassica oleracea var. sabellica.

Vitamin D can also be found in kale or leaf cabbage. Its strong nutritional qualities support the growth of the brain. It also strengthens the immune system. Kaempferol and quercetin, two top-notch antioxidants that are essential for brain health, are found in kale.

Orange Juice

Citrus X sinesi is the scientific name for orange. You can get it practically anywhere, and you can take it with you. Antioxidants found in it are abundant and aid the body in battling illnesses.

Vitamin D is abundantly present in oranges. As a result, it shields our cells from harm. Additionally, it aids collagen production in our bodies. Collagen helps the skin become smoother and heals wounds.

Additionally, it strengthens our immune system and absorbs iron to combat anemia. 137 IU of vitamin D is present in 1 glass of fortified orange juice. You can increase your daily vitamin D intake by consuming one glass of juice.

Cheese

One of the most mouthwatering additions to our diet is cheese. It contains a lot of calcium, phosphorus, protein, and fat. Therefore, consume raw cheese if you enjoy it. You can also spread cheese on the bread or add it to your sandwich. Cheese should be consumed in moderation, though.

The amount of vitamin D in 100 grams of cheddar cheese is 24 IU, feta is 16 IU, and swiss cheese is 20 IU. Cheese is a rich source of vitamin D, even though the amounts vary.

Fortified Yoghurt

The fortified version of yogurt can give you 10–20% of your recommended daily intake of vitamin D in addition to being healthy for the gut. Yogurt can be incorporated into your meals in a variety of ways to ensure a balanced, healthy diet.

Fortified Cereals

Oatmeal that is unsweetened and fortified can increase your diet’s intake of Vitamin D significantly. Each serving provides 40 IU of vitamin D. If you select a cereal that is more robustly fortified, it might offer more.

The finest example is Raisin Bran, which has 60.2 IU per cup. You can add a half-cup of fortified low-fat or fat-free milk to your bowl to get an extra 60 IU. By using vitamin D-rich food sources like vitamin D-enriched margarine and fortified cereal. You can also prepare morning cookies.

9 Proven Health Benefits of Vitamin D

The following are the health benefits of vitamin D that have been proven.

• Strengthens the muscles and bones
• Boosts immunity
• Improves oral health
• Decreases diabetes risk
• Supports mental health
• Decreases cancer risk
• Boost weight loss
• Supports infant health
• Assist healthy pregnancy

How to Boost Absorption

Since vitamin D is a fat-soluble vitamin, the best absorption occurs when it is ingested with fat. If you’re going to consume a vitamin D rich food source, it’s advisable to also consume a source of fat, such as ghee, coconut oil, nuts, seeds, or fish, to aid with absorption.

Conclusion

Because it is so accessible, vitamin D is undervalued. One of the causes is a lack of understanding of its significance. It’s essential to get enough vitamin D to keep your bones strong. Spending regular time outside while ensuring sure the arms, face, and legs are exposed is the simplest approach to obtaining adequate vitamin D.

Consuming adequate amounts of vitamin D may be challenging, depending on a person’s food preferences. In this situation, vitamin D pills, which can be bought online, might be a wise decision. Note: Your vitamin D levels can increase by spending ten to fifteen minutes in the sun.