September 29, 2023
Vitamin D is essential for a healthy body. This article covers the top foods that are rich in vitamin D, naturally contain vitamin D, and how these foods improve immunity and bone health


Vitamin D is a vital nutrient that plays a crucial role in the overall health of our body. It helps in the absorption of calcium and phosphorus, which are essential for bone health and preventing the risk of osteoporosis that is why it is commonly known as the ‘sunshine vitamin.’

While our body can produce vitamin D when exposed to sunlight, it is sometimes not enough, especially for people who do not spend enough time in the sun or live in areas with weak daylight. Therefore, it is essential to include vitamin D-rich foods in your diet to ensure that your body gets an adequate daily dose.

Top 10 Vitamin D Rich Foods You Need for A Healthy Diet

Are you wondering which foods are rich in vitamin D? Here are the top 10 foods that you should add to your diet to get that daily dose of vitamin D.

A. Salmon

Salmon is a fatty fish that is an excellent source of vitamin D. Just 100 grams of salmon contains 600-1000 IU of vitamin D, which is more than the daily recommended dose. You can either grill, bake, or broil it to retain its nutrients and enjoy the taste.

B. Tuna

Tuna is another fatty fish that is packed with vitamin D. A half-cup serving of canned tuna contains approximately 150 IU of vitamin D. It’s best to opt for fresh or canned tuna in water to avoid an unhealthy dose of sodium.

C. Egg yolks

Egg yolks are a plentiful source of vitamin D and are commonly used for cooking. However, make sure to consume them in moderation as they do contain cholesterol. One large egg yolk contains 20 IU of vitamin D.

D. Cheese

Cheese is among the foods that contain small amounts of vitamin D. Cheddar cheese is the best source of vitamin D among all types of cheese with approximately 6 IU per ounce.

E. Mushrooms

Mushrooms contain ergosterol, which converts into vitamin D when exposed to the sun or ultraviolet (UV) light. The vitamin D content in mushrooms varies depending upon the exposure time to UV light. A cup of exposed mushrooms contains 400 IU of vitamin D.

F. Fortified Milk

Milk is the most common fortified food that contains added vitamins, including vitamin D. One cup of milk contains roughly 100 IU of vitamin D. However, it is recommended to opt for fat-free or low-fat milk to avoid unnecessary saturated fats and calories.

G. Fortified Orange Juice

You can get your daily dose of vitamin D by having your favorite breakfast drink fortified with vitamin D. One cup of fortified orange juice contains approximately 100 IU of vitamin D.

H. Cod Liver Oil

Cod liver oil is a popular supplement that is an excellent source of vitamin D. One tablespoon of cod liver oil contains approximately 1,300 IU of vitamin D. However, it is recommended to consult with your healthcare provider before consuming cod liver oil as it can be high in vitamin A and lead to toxicity.

I. Caviar

Caviar is a delicacy that can be a rich source of vitamin D, particularly wild-caught fish roe, including salmon, trout, and other types of fish. One tablespoon of caviar contains approximately 40 IU of vitamin D.

J. Sardines

Sardines are another type of fatty fish that are an excellent source of vitamin D. Two sardines contain approximately 50 IU of vitamin D. Sardines can be incorporated into your diet through salads, sandwiches, or appetizers.

Get Your Daily Dose: 7 Foods that Naturally Contain Vitamin D

If you are looking for more natural sources of vitamin D, here are a few foods that contain vitamin D naturally.

A. Fatty Fish

As mentioned earlier, fatty fish are one of the best sources of vitamin D. Some of the other fatty fish that naturally contain vitamin D include mackerel, herring, and trout.

B. Beef Liver

Another food that contains vitamin D naturally is beef liver. A single slice of beef liver contains approximately 50 IU of vitamin D, making it a good option for those who do not eat seafood.

C. Cheese

Swiss and ricotta cheese are other types of cheese that naturally contain a good amount of vitamin D. One ounce of either cheese contains approximately 10 IU of vitamin D.

D. Egg yolks

As mentioned earlier, egg yolks are also a natural source of vitamin D. If you do not have enough time to cook a meal, a quick solution is to have a hard-boiled egg.

E. Mushrooms

Besides fortified mushrooms, there are varieties of mushrooms that contain vitamin D naturally, including shiitake, portobello, and white button mushrooms. Portobello mushrooms contain approximately 400 IU of vitamin D per 3-ounce serving.

F. Fortified Milk

Milk is another natural source of vitamin D. It is usually fortified with vitamin D, which means that one cup of milk contains approximately 100 IU of vitamin D.

G. Fortified Cereal

Similar to fortified milk, many cereals are often fortified with vitamins, including vitamin D. One serving of fortified cereal contains approximately 40 IU of vitamin D.

The Benefits of Vitamin D Rich Foods & How to Incorporate Them Into Your Diet

Incorporating vitamin D-rich foods in your diet can have numerous benefits, including improved bone health, reduced inflammation, and better immune function.

Vitamin D-rich foods can be incorporated into your meals and snacks easily. Here are a few tips:

A. Role of Vitamin D in bone health and other benefits

Vitamins D is well known for aiding in the absorption of calcium and phosphorus, vital components for healthy bones. Low levels of vitamin D can increase the risk of fractures, falls, and other bone problems. Additionally, recent studies have found that vitamin D plays a considerable role in reducing inflammation and preventing chronic diseases, such as rheumatoid arthritis, multiple sclerosis, and some cancers.

B. Tips for incorporating vitamin D-rich foods into meals and snacks

You can start by switching to a few vitamin D-rich foods such as salmon, mushrooms, or egg yolks. A sandwich with salmon and avocado or a stir fry with mushrooms and salmon as a side dish is a delicious way to add vitamin D to your diet. You can also add a hard-boiled egg, cheese, or smoked salmon to your breakfast or snack. Furthermore, fortified foods like milk and orange juice can be consumed regularly as part of your diet.

Foods That Are A Potential Source Of Vitamin D When You Don’t Get Enough Sun

If you live in regions where the sunlight is scarce or don’t spend enough time outdoors to get adequate vitamin D, there are foods that you can consume to ensure you reach the recommended daily intake of vitamin D.

Some of the foods that are a potential source of vitamin D when you don’t get enough sun include:

  • Tofu
  • Almonds
  • Oily fish
  • Fortified juices and snacks like yogurt and breakfast bars

Vitamin D is Vital for Your Health, Here’s Everything You Need to Know About Foods Rich In it

Vitamin D is an essential nutrient that plays a vital role in bone health and reducing inflammation to boost immunity. Including vitamin D rich foods is one of the easiest ways to ensure that you reach recommended daily intake of this vital nutrient.

Some of the best vitamin D-rich foods include salmon, tuna, egg yolks, cheese, mushrooms, fortified milk, and orange juice. You can make delicious meals and snacks with these foods to ensure that you get the right dose of vitamin D.

How A Diet Rich In Vitamin D Can Improve Your Health And Immunity

Vitamin D has a considerable impact on bone health and immunity, particularly during flu seasons. Higher levels of vitamin D in the body lead to an improvement in white blood cells, which help fight viruses and infections more effectively. The best way to ensure healthy levels of vitamin D and boost immunity is to make vitamin D rich foods a part of your daily routine.


In conclusion, vitamin D is a very crucial nutrient that plays a significant role in maintaining a healthy body, and it can be achieved by incorporating a variety of foods rich in vitamin D into your daily diet. With the help of this article, you now have a list of vitamin D rich foods to consider, including salmon, tuna, egg yolks, cheese, mushrooms, fortified milk, and orange juice. It’s important to monitor your daily dose of vitamin D and aim to reach the recommended 400-800 IU per day. Lastly, always seek medical advice if you feel like you need additional supplementation, especially if you have specific health conditions.

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