10 Vitamin-D Rich Foods to Add to Your Diet

Vitamins are the organic molecules that are required in very fewer quantities by our body for solving the purpose of simple or normal healthy growth. They are generally present in various plant and animal sources as dietary supplements.

Generally, they are classified into two categories: water-soluble (vitamin C, B6, riboflavin, thiamine, niacin, B12, folate) and fat-soluble (it includes vitamins A, D, E, K). Due to its small quantity in the body, it is insufficient for bodily functions, hence we are asked to obtain it from outside the body where the vitamins are present.

In this article, we will discuss the 10 Vitamin D-rich foods which should be added to one's diet for a healthy life.

Importance of Vitamin D

Chemically known as "Calciferol". Very few food items have Vitamin D in them. It is produced from a few sources one of them being sunlight which is the most common source one may have heard of. It is found in two different forms commonly known as D3 and D2 vitamins.

D3 vitamin is also known as the sunshine vitamin, because of its production in the presence of sunlight. While, D2 is produced by plants, fungi, and D3 in animal sources. But a limited amount of vitamin d is recommended for healthy living.

RDA (Recommended Dietary Allowance) for male adults 19 years and older is 15 mcg while for females is 20 mcg per day. But there is a maximum limit for taking it which is known as UL (the tolerable upper intake level).

Vitamin-D Rich Food Sources

Here is a list of food sources that are rich in Vitamin-D −

  • Fatty fish flesh −Examples include Swordfish, Tuna fish, and Salmon. This variety of fish is a rich source of Vitamin D3. It contains almost 400550 IU of Vitamin D3 in them.

  • Egg yolks, and cheese −Small amounts of Vitamin D3 are present in these food items.

  • Mushrooms −These days we have a variety of mushrooms available in the market considered rich in Vitamin D. The levels of Vitamin D increase with cultivation exposure to UV Light. The amount of vitamin present in 100 gm of mushroom is 100 IU.

  • Spinach, Okra, Beans −These vegetables are fortified with Vitamin D and can definitely be incorporated into our diet. Spinach, okra, and beans are inexpensive and very healthy food choice.

  • Fortified cereals −Along with Vitamin D, many minerals are also present in cereals, which provide 40 IU of Vitamin D. A traditional breakfast infused with nutrition-rich cereals can be enjoyed by people of all age groups.

  • Juices −Some juices like orange juice carry a good amount of Vitamin D. An estimated amount of 2.5mg of Vitamin D is present in 1 glass of orange juice. For people who are lactose intolerant and cannot intake dairy products, orange juice is a great substitute for them.

  • Dairy products −Almond milk, oat milk, and yogurt are dairy sources for Vitamin D in our bodies. Their consumption provides us with 1-3mg of vitamins per serving.

  • Cod liver oil −It is a major source of Vitamin D. One single spoon of cod liver oil provides 35mg of Vitamins.

  • Vegetables and fruit −Vegetables, just name it and you find it. Vegetables like okra, spinach, cabbage, and raw banana, are rich in Vitamin D. Raw banana carries an addition of nutritional values with Magnesium too.

  • Soy Milk −A great option for people going vegan. Exclusively fortified with Vitamin D, the amount of vitamin content in soy milk may vary depending on the brand. Soy milk also does wonders for the eyes.

In today’s lifestyle where it is difficult to maintain a diet incorporated with proper nutrition, one can at least act smart and check the nutritional values of the products that we purchase carry.

Benefits of Adding These Food Sources to Your Diet

The urban lifestyle today is at a major risk of falling prey to ailments more than before. No matter how one goes gym for fitness and health, it is not necessarily the right means to stay fit. Sunbaths in the morning add some value to the daily routine though. Food sources are consistent and the most opted way to get enough of the important nutrients required for good health.

Youngsters today are more prone to heart ailments. A man who looks perfect and fit may end up losing life’s battle due to heart failure. A major reason for heart failure can be VitaminD deficiency. Stick to adding these food sources to your diet and life will all be a smooth sail.


Here we are summing up with the benefits of Vitamin D −

  • For strengthening bones, and muscles and decreasing the risk of diseases such as rickets, osteoporosis, etc.

  • Vitamin D helps to maintain a healthy kidney and avoid kidney disorders.

  • In the absorption of calcium in the gut, vitamin d plays an important role.

  • For helping cell growth.

  • Promotes immunity.

  • Many scientists have found that vitamin d is playing a crucial role in improving the condition of patients with depression.

  • A deficiency of Vitamin D also leads to allergies related to food in children.

  • Complete healing of a wound is also related to Vitamin D. Since Vitamin D helps in the production of the elements required for healing.

  • It also helps in maintaining blood pressure in pregnant women.

  • Vitamin D regulates the level of phosphorus and magnesium in the blood.

Updated on: 27-Feb-2023


Kickstart Your Career

Get certified by completing the course

Get Started