10 Best Vitamin D Rich Foods

A fat-soluble vitamin, Vitamin D is globally renowned for its unique ability to build strength and solid bones. Vitamin D also promotes quick and smooth absorption of calcium in the gut that facilitates normal mineralization of our bones.

Furthermore, Vitamin D (also known as the sunshine vitamin) helps in preventing osteoporosis when teamed with calcium. It also prevents bones from turning brittle. Vitamin D is also known to prevent falls that can cause substantial disability in older adults.

If this is not all, Vitamin D is also useful to build immunity and safeguards the body against harmful viruses and bacteria. Since Vitamin D allows the body to easily absorb calcium, it also drastically minimizes the risk of cavities, tooth decay, and gum disease.

Who Should Take Vitamin D?

Some people are at an increased risk of Vitamin D deficiency. They include individuals who don't receive a considerable amount of sun exposure.

Others include older adults, babies who are breastfeeding, people who follow a vegan diet, people with darker skin, and individuals with a limited ability to absorb nutrients.

Vitamin D deficiency can lead to health conditions such as osteomalacia, poor hair growth, a weakened immune system, rickets, and increased cancer risk.

The recommended daily value for Vitamin D is 800IU or 20 micrograms (mcg) every day.

10 Vitamin D-Rich Foods To Add To Your Diet

1) Mushrooms

When exposed to UV light, mushrooms can experience a significant increase in vitamin D intake. A 3 Oz serving of UV-exposed baby bella mushrooms has 400 IU.

This serving can also increase the intake of other micronutrients such as zinc, selenium, folate, vitamin B6, riboflavin, niacin, and choline without any addition of fat, sodium, calories, or carbohydrates.

2) Salmon

Salmon is an excellent source of Vitamin D. A 3 Oz cooked sockeye salmon has approximately 570 IU of Vitamin D. On the other hand, pink canned salmon includes approximately 465 IU of Vitamin D.

Salmon is also a good source of omega-3 fatty acids [docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)] and protein.

3) Packaged Tuna

The cupboard staple is a good source of Vitamin D. 3 Oz of canned tuna in water includes approximately 68 IU of Vitamin D. However, you should prefer tuna with low mercury levels (such as light tuna).

4) Fortified Milk

Fortified milk is a rich source of calcium and Vitamin D. In fact, 8 fluid ounces of fortified whole milk includes 95.6 IU of Vitamin D. Plant-based fortified milks like almond and soy can offer similar quantities of Vitamin D.

5) Fortified Orange Juice

How about delighting your taste buds with a glass of fortified orange juice? It can quickly add 99.6 IU of Vitamin D to the daily total. 

6) Fortified Yogurt

Yogurt is a good source of Vitamin D and the good-for-the-gut probiotics. You can try out some lip-smacking vitamin D-enhanced appetizers like kale & spinach yogurt dip or devilled eggs.

7) Whole Eggs

Whole eggs are an excellent source of Vitamin D, dietary fat, selenium, and zinc. Two egg yolks include approximately 65 IU of Vitamin D.

8) Cheese

An excellent source of Vitamin D3, cheese can easily be your favourite Vitamin D source. You can try out ricotta cheese or cheddar cheese.

9) Cod Liver Oil

A popular source of Vitamin D and omega-3 fatty acids, cod liver oil promotes strong and healthy bones. It also minimizes the risk of cancer and heart disease while improving brain activity.

10) Fortified Cereals

An excellent source of Vitamin D, fortified cereals such as corn flakes, cocoa puffs, Muesli, fruit loops, Trix, cinnamon toast crunch, and frosted mini wheats can even happily surprise your taste buds.