Healthy Foods That Are High in Vitamin D

Vitamin D is necessary for a healthy body. It aids in the regulation of calcium and phosphate levels in the body, which are essential for the growth and maintenance of healthy bones, teeth, and muscles.

There are so many amazing benefits of Vitamin D which will help you improve your overall physical and mental health. 



Vitamin D deficiency is frequent in those who do not spend enough time outdoors in direct sunshine or who do not consume enough vitamin d rich foods. This can cause bone malformations in children, such as rickets, and bone pain in adults due to osteomalacia, or bone softening.

Vitamin D is a fat-soluble vitamin that can be found in a variety of foods. It's also available as a nutritional vitamin d supplement and can be added to other dishes. When UV rays from the sun impact your skin, your body generates vitamin D.

The recommended daily requirement (RDA) for most individuals is 600 international units (IU), or 15 micrograms (mcg). The RDA for adults above the age of 80 is 800 IU (20 mcg).



If you are concerned that you are getting proper Vitamin D from sunlight, eating these nutritious Vitamin D foods listed below would help you boost your vitamin D levels in your body. 


Salmon is one of the best ways to get vitamin D. 

According to the Food Composition Database of the United States Department of Agriculture (USDA), one 3.5-ounce (100-gram) serving of farmed Atlantic salmon contains 526 IU of vitamin D, or 66 percent of the daily value.

The difference between wild and farmed salmon can be significant.

Wild-caught salmon has an average of 988 IU of vitamin D per 3.5-ounce (100-gram) serving, or 124 percent of the daily value. In certain investigations, wild salmon has been found to have even greater levels of IU — up to 1,300 IU per meal.

Farmed salmon, on the other hand, only has 25% of that amount. Even so, one serving of farmed salmon contains roughly 250 IU of vitamin D, or 32% of the daily value.

Herring and Sardines

Herring and Sardines is also a good source of Vitamin D.

A 3.5-ounce (100-gram) serving of herring offers 216 IU of vitamin D. Other good sources of vitamin D include pickled herring, sardines, and other fatty fish like halibut and mackerel.

Cod liver oil 

A common supplement is cod liver oil. If you don't like fish, cod liver oil can help you get some nutrients that you wouldn't get from other sources.

It's a great source of vitamin D, with roughly 448 IU per teaspoon (4.9 ml), or 56 percent of the daily value. It has been used to prevent and cure deficiency in youngsters for many years.

Cod liver oil is very high in vitamin A, providing 150 percent of the daily value in just one teaspoon (4.9 ml). As a result, use caution when using cod liver oil and avoid taking too much.

Furthermore, cod liver oil is strong in omega-3 fatty acids.

Canned tuna 

Many individuals choose canned tuna because of its flavour and convenience of preservation.

It is also frequently less expensive than purchasing fresh fish.

A 3.5-ounce (100-gram) portion of canned light tuna contains up to 268 IU of vitamin D, which is 34 percent of the daily value.

It also contains a lot of niacin and vitamin K.

Egg yolk

Those who do not consume 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. 

Furthermore, eggs from chickens fed vitamin-D-enriched feed may contain as much as 6,000 IU of vitamin D per yolk.


Mushrooms are the only good plant source of vitamin D. 

When exposed to UV radiation, mushrooms, like humans, can produce this vitamin.

Mushrooms, on the other hand, create vitamin D2, whereas animals produce vitamin D3.

Although vitamin D2 can assist enhance vitamin D levels in the blood, it is not as efficient as vitamin D3.

Wild mushrooms, on the other hand, are high in vitamin D2. In fact, some types contain as much as 2,300 IU per 3.5-ounce (100-gram) serving, which is approximately three times the daily value.


Fortified foods 

Eating foods that have been fortified with vitamin D is a frequent way to get it. These can include the following:

  • Cereal
  • Cheese
  • Cow’s milk
  • Soy milk
  • Orange juice
  • Oatmeal
  • Yogurt



Direct exposure to UV rays from sunshine is the most natural way for people to obtain vitamin D. However, excessive UV exposure can cause sunburn, rashes, and even skin cancer. If you're concerned about your vitamin D levels, it's a good idea to alternate time spent in the sun with meals that naturally contain or have been fortified with vitamin D.


“Also checkout - Symptoms of Vitamin D Deficiency



It's critical to get enough vitamin D to keep your bones healthy. The simplest way to acquire adequate vitamin D is to spend time outside on a regular basis, ensuring that the arms, face, and legs are exposed.

Consuming enough vitamin D may be difficult depending on a person's food habits. Vitamin D supplements, which are available for purchase online, may be a good option in this scenario.

If this isn't possible, eat oily fish, mushrooms, and free-range egg yolks instead.


1 comment

  • atonaloqap

    ] Jaefhom

Leave a comment