10 Best Foods Rich in Vitamin D

In order to keep your bones and teeth in good shape, you need vitamin D, a fat-soluble vitamin. Vitamin D is also called as “sunshine vitamin” because the body can produce it when the skin is exposed to sunlight. It can also be obtained through certain foods, such as fatty fish, egg yolks, and fortified foods, as well as through supplements.

Vitamin D deficiency can lead to conditions such as rickets in children and osteomalacia in adults. It’s important to have adequate vitamin D to support the immune system, muscle function, and overall health. Through this post, we are going to tell you about foods rich in Vitamin D.

10 Foods Rich in Vitamin D

The foods rich in Vitamin D naturally are less. However, some good food sources of vitamin D include:

• Fatty fish
• Fish liver oils
• Beef liver
• Egg yolks
• Cheese
• Fortified foods, such as certain brands of orange juice, cereal, and milk have been fortified with vitamin D.

Here are listed 10 foods rich in Vitamin D:

1. Salmon

This fatty fish is one of the best dietary sources of vitamin D. A 3-ounce serving contains about 450 IU, or about 112% of the daily value (DV).

2. Tuna

Tuna is another good dietary source of vitamin D. A 3-ounce serving contains about 154 IU, or about 39% of the DV.

3. Mackerel

Mackerel is a type of oily fish that is high in vitamin D. A 3-ounce serving contains about 388 IU, or about 97% of the DV.

4. Sardines

Sardines are another type of oily fish that are high in vitamin D. A 3-ounce serving contains about 231 IU, or about 58% of the DV.

5. Cod Liver Oil

This oil is extracted from the liver of cod fish and is an excellent source of vitamin D. A tablespoon contains about 1,360 IU, or about 340% of the DV.

6. Egg Yolks

A good source of vitamin D is Egg yolks. One large egg yolk contains about 41 IU, or about 10% of the DV.

7. Fortified Milk

Many milks are fortified with vitamin D. One cup of fortified milk contains about 124 IU, or about 31% of the DV.

8. Fortified Orange Juice

Some orange juice brands are fortified with vitamin D. One cup of fortified orange juice contains about 137 IU, or about 34% of the DV.

9. Fortified Cereals

Some breakfast cereals are vitamin D fortified. One cup of fortified cereal contains about 40-50 IU, or about 10-12% of the DV.

10. Mushrooms

Some mushrooms are a natural source of vitamin D when exposed to UV light during cultivation. A 3-ounce serving of mushroom exposed to UV light contains about 400 IU, or about 100% of the DV.

It is important to note that the amount of vitamin D in food can vary depending on factors such as the specific product and the method of preparation. It’s also important to note that sunlight exposure and supplements are also good sources of vitamin D. Consultation with a healthcare professional is recommended if considering taking supplements.

It is also possible to find vitamin D supplements in the form of pills, capsules, or drops that can be added to food. It is important to note that while food sources of vitamin D can help meet some of your nutritional needs, they may not be sufficient to provide the recommended daily intake of vitamin D, especially for those with deficiency. The best way to ensure you get enough vitamin D is to combine a healthy diet with regular sun exposure and/or vitamin D supplements as directed by a healthcare professional.

5 Vegetables include Vitamin D

It is important to note that while some vegetables do contain small amounts of vitamin D, they are not considered significant sources of this nutrient. The best sources of vitamin D are fatty fish, egg yolks, mushrooms exposed to UV light, fortified foods such as milk, orange juice, and cereal and sunlight exposure. That being said, here are 5 vegetables that contain small amounts of vitamin D:

1. Spinach: Spinach contains very small amounts of vitamin D. A cup of cooked spinach contains about 2.5 International Units (IU) of vitamin D.
2. Collard greens: Collard greens contain small amounts of vitamin D. A cup of cooked collard greens contains about 2.5 IU of vitamin D.
3. Kale: Kale contains small amounts of vitamin D. A cup of cooked kale contains about 2.5 IU of vitamin D.
4. Okra: Okra contains small amounts of vitamin D. A cup of cooked okra contains about 2.5 IU of vitamin D.
5. Broccoli: Broccoli contains small amounts of vitamin D. A cup of cooked broccoli contains about 2.5 IU of vitamin D.

Remember that the amount of vitamin D in vegetables can vary depending on factors such as the specific vegetable, the method of preparation, and exposure to UV light.

Additionally, it’s difficult to get enough vitamin D from food alone, sunlight exposure and supplements are recommended. Consultation with a healthcare professional is recommended if considering taking supplements.

5 Fruits include Vitamin D

1. Oranges: Oranges are a good source of vitamin D, as well as other essential vitamins and minerals such as vitamin C, potassium, and folate.
2. Tomatoes: Tomatoes are a good source of vitamin D, as well as other essential vitamins and minerals such as vitamin C and potassium.
3. Strawberries: Strawberries are a good source of vitamin D, as well as other essential vitamins and minerals such as vitamin C and manganese.
4. Kiwi fruit: Kiwi fruit is a good source of vitamin D, as well as other essential vitamins and minerals such as vitamin C and potassium.
5. Mango: Mango is a good source of vitamin D, as well as other essential vitamins and minerals such as vitamin C and potassium.

Note: Fruits are not the main source of Vitamin D, it’s mostly obtained through sun exposure. Food sources of vitamin D are not commonly found in fruits, in fact most fruits don’t contain vitamin D. 

Why vitamin D is essential to our body?

Vitamin D is essential to the body because it plays a vital role in several physiological processes. Vitamin D is crucial for a number of reasons.

1. Bone Health: Vitamin D helps the body absorb calcium, which is necessary for the development and maintenance of strong bones.
2. Immune Function: Vitamin D is necessary for the proper functioning of the immune system. It helps the body fight off infections and diseases.
3. Cardiovascular Health: Vitamin D has been linked to a lower risk of heart disease and stroke.
4. Diabetes and Metabolic Syndrome: Vitamin D deficiency has been linked to an increased risk of type 2 diabetes, metabolic syndrome, and other metabolic disorders.
5. Muscle Function: Vitamin D helps the body maintain muscle strength and function. It’s also important for preventing falls in older adults.
6. Cancer Prevention: Some studies have suggested that vitamin D may play a role in cancer prevention, specifically in colon cancer, breast cancer, and prostate cancer.
7. Mental Health: Vitamin D is important for maintaining mental health and well-being. A deficiency of vitamin D has been linked to an increased risk of depression, anxiety and cognitive decline.

It’s important to note that more research is needed to understand the full extent of the effects of vitamin D on various health conditions. Consultation with a healthcare professional is recommended if considering taking supplements.

How do Vitamin D and Calcium work together?

Vitamin D and calcium work together to promote bone health. Vitamin D helps the body absorb calcium, which is necessary for the development and maintenance of strong bones.

When the body is deficient in vitamin D, it cannot absorb enough calcium from the diet. This leads to weak bones and an increased risk of osteoporosis (a condition characterized by brittle and fragile bones).

Vitamin D helps the body absorb calcium by activating an enzyme called “calcium-binding protein,” which binds calcium to the walls of the small intestine and allows it to be absorbed into the bloodstream. Once in the bloodstream, calcium is transported to the bones, where it is used to build and maintain bone structure.

Vitamin D also helps the body maintain the right balance of calcium in the blood. When the blood calcium level is too low, the body will release calcium from the bones to bring the level back up to normal.

Additionally, vitamin D plays a role in the regulation of parathyroid hormone (PTH) which affects the balance of calcium and phosphorus in the blood, and it regulates the activity of osteoblasts and osteoclasts (the cells responsible for the formation and resorption of the bone, respectively) and it helps to prevent bone loss.

Calcium and vitamin D are both essential for maintaining healthy bones, so it’s important to get enough of both nutrients through diet and/or supplements. Consultation with a healthcare professional is recommended if considering taking supplements.