Vitamin D is a nutrient the body needs to absorb calcium, maintain immune function, build bones, and relieve inflammation. However, its deficiency can cause various health problems like rickets, poor hair growth, etc. On the contrary, any excess of vitamin D in the body is also not favorable, because it accumulates too much calcium, which increases the risk. cardiovascular disease and kidney stones. But you can manage by inducing foods rich in vitamin D into your routine diet. So, let’s go over some recommended foods, fruits, and vegetables that are naturally high in vitamin D.

Vitamin D foods

Vitamin D is generated automatically by the body when the skin is exposed to the sun. Plus, we also call it the sunshine vitamin. On top of that, it’s about 90% of our total vitamin D, while only 10% comes from food. For this, you can spend at least 20 minutes in the sun each day, and it will meet your vitamin D needs.

List of foods containing vitamin D

Here, we have enlisted some of the dietary sources of vitamin D, mainly fruits and vegetables, which can meet your needs naturally and effortlessly.

food Vitamin D (International unit)
Egg yolk 18 IU (1 egg yolk)
Salmon 988 IU (100 grams)
Sardines 272 IU (100 grams)
Tuna 268 IU (100 grams)
Cod liver oil 450 IU (1 tbsp)
Mushroom 2300 IU (100 grams)
Soy milk 107-117 IU (1 cup)
Orange juice 100 IU (1 cup)
Cereal 40-100 IU
Cheese 24 IU (100 grams)
Oysters 268 IU (6 gross)
Shrimp 42 IU (1 large)
Tofu 100 IU (100 grams)
Pork 53 IU (100 grams)

1. Cereals

Cereals are considered the best breakfast supported with essential vitamins and nutrients, including vitamin D, in reasonable amounts. It can provide you with a lighter way to eat a healthier breakfast.

Cereals / oatmeal contain 40-100 IU per 100 grams.

2 eggs

People tend to avoid eating yolk because they think it contains fat. But the flip side is that its white part contains protein, while fats, vitamins and minerals are found in the yolk. Also, you can try any number of dishes with eggs.

Egg yolk contains 18 IU of vitamin D.

Foods rich in vitamin D

3. Cheese

Cheese is one of the best foods rich in vitamin D. It is valued for its high content of phosphorus, fat, protein, vitamins and calcium. So eat raw cheese if you like it, add it to your dishes, or try cheese spreads on any type of bread.

In addition, 100 grams of cheese contains 24 IU of vitamin D.

4. Oily fish

Oily and fatty fish are also one of the best known sources compared to other fish. A fish can naturally store vitamin D in its liver and fatty tissue. Sardines, mackerel, trout are fish that are foods rich in vitamin D. You can eat fish that are boiled, grilled, marinated, and in a wide variety of dishes.

5. Cod liver oil

Cod liver oil is the second best food containing vitamin D. It is high in omega-3 fatty acids which have many health benefits including reduced inflammation and lower BP. Plus, it helps maintain healthy bones, relieves joint pain, helps treat rickets, and improves eye health.

Namely, cod oil has 450 IU (1 tablespoon) rich in vitamin D.

6. Pork

It is a generally known fact that pork is one of the foods rich in vitamin D along with many other nutrients. You can eat freshly cooked or canned pork. Most of the time, pork liver is rich in vitamin D, and pork exposed to the sun offers many more vitamins.

Namely, 100 grams contain 53 IU of Vitamin D.

7. Oysters

Oysters are famous seafood consumed around the world. They are low in calories but high in nutrients like vitamin D, phosphorus, vitamin B12, copper, zinc, and omega-3s. You can add boiled oysters in your salad, and it not only adds flavor, but also brings many health benefits to you.

They have268 IU of vitamin D in 6 raw oysters.

8. Yogurt

Yogurt, known as curd in India, is a great choice for fortification because it is good with calcium, protein, and bacteria that are good for the gut. Fortified yogurt improves vitamin D levels and also offers many health benefits. It also prevents the development of chronic diseases.

9. Tofu

Vegetarians can get a good amount of vitamin D from fortified tofu, known as cottage cheese. You can take it with different sauces or garnish your salads to make it tastier and enriched.

For information, it provides approximately100 IU of vitamin d per 100 grams.

10. Soy milk

Soymilk is a plant-based dairy product made by soaking dry soybeans and grinding them thoroughly. It can also be easily prepared at home without much effort. Plus, it contains the same amount of protein as cow’s milk. It is also rich in vitamin D, vitamin C and iron.

Namely, soy milk has107-117 IU of vitamin D in 1 cup.

11. Tuna

Tuna is counted among the most valuable foods that contain vitamin D. Although the levels of vitamin D in tuna also vary by type. You can make a tuna salad drizzled with olive oil or boil it or sauté it and eat it with bread.

Tuna contains268 IU of vitamin d per 100 grams.

12. Salmon

Salmon is an oily fish which is another great food rich in vitamin D. It is also rich in omega-3 fatty acids. It can be prepared in different ways according to your taste. However, try the salmon with grilled or baked vegetables for a healthier dinner.

Namely, the salmon brings988 IU of vitamin D.

13. Shrimps

It is raw meat, translucent by nature, firm but tender and a flesh with a sweet taste. Shrimp also contain cholesterol, minerals and vitamins such as vitamin D, vitamin B12, vitamin B3. They can be eaten steamed or boiled. It is among the great foods rich in vitamin D when counted among the nutritional types of seafood.

Namely, 1 large shrimp provides roughly42 IU of vitamin D.

Vitamin D Fruits and Vegetables

Vitamin D Fruits & Vegetables

14. Mushrooms

Mushroom is one of the best vegetables with vitamin D that naturally produces this nutrient when exposed to the sun. However, they do not contain fat and are a valuable source of fiber and selenium. They can be baked, baked or pan-fried for tasty and healthy dishes.

For information, 100 grams of mushroom has2300 IU of vitamin d.

15. Spinach

If you are a lover of leafy green vegetables, spinach is one of the best vegetables with vitamin D and calcium. Spinach is a great source of quick energy and sounds like a delicious ingredient in any food. About a cup of cooked spinach contains 25% of your required daily intake of calcium, iron, vitamin A, and fiber.

16. Orange

Vitamin D fruits are limited. About 75% of people worldwide are either allergic to dairy products or intolerant to lactose, and some of them are vegans. So, orange or orange juice is the best option with vitamin D and other nutrients like calcium.

1 cup of orange juice contains 100 IU of vitamin D.

17. Bananas

When you come across fruits that contain vitamin D, bananas are another better option for the same. This is because they are a great source of magnesium, which activates vitamin D in the body. Additionally, it is suggested that an essential amount of magnesium is needed to get the optimal benefits from vitamin D.

So, let’s conclude with a note that vitamin D can be absorbed in several ways and through various vitamin D fruits and vegetables as well.


Which fruit is rich in vitamin D?

Fortified orange juice is the best fruit option for vitamin D and other nutrients like calcium.

How Can I Get Vitamin D Naturally?

Soak in the sunlight.
Try oily fish and seafood.
Bring some mushrooms.
Include eggs in your diet.
Eat fortified foods.

What happens to the body if vitamin D is low?

Lack of vitamin D can cause rickets in which children tend to grow up with incorrect patterns, muscle weakness, severe to mild bone pain, and other joint deformities.

When is the best time to eat foods containing vitamin D in the morning or in the evening?

You can eat foods rich in vitamin D for breakfast or dinner. You have to figure out for yourself what works for you and with what foods. However, it is not recommended to eat certain foods in the evening.

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