Healthy Foods

15 Main Vitamin D Enriched Foods

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Vitamin D is an extremely essential vitamin for the body to function with ease. It is required so that our blood is strong and our heart can function at a normal and strong rate. It is different from all other vitamins because our own bodies can manufacture vitamin D with the help of sunlight. Vitamin D has a very specific function; it deals in the absorption of calcium and phosphorus in our bones and also deals in the cell to cell communication within our body. Without cell to cell communication our brain would not be able to send signals for the various functions of our body leading to a delay in reaction. Our skin stimulates vitamin D with sun exposure.

Vitamin D is the sunshine vitamin. It is produced by the body in response to sun exposure. It is considered more as a hormone, than as a vitamin. They are not those nutrients that can be produced by your body but have to be taken in through your diet. Exposure to sun for 5-10 minutes for about 2-3 weeks per week, will help produce vitamin D. It is responsible for the healthy maintenance of bones and teeth. It aids diabetes management, while regulating insulin levels.

Sources Of Vitamin D

It has been made clear that vitamin D is a very important element in the functionality of our body without it our heart will work on an irregular level and our bones will not be as strong as we desire them to be. Alongside these problems our brain will not be able to send the signals to the various parts of our body causing major havoc in the long run, if you want a fully functional strong body then a healthy diet of vitamin D is highly suggested.

Sources of Vitamin D:

Vitamin D is a fat-soluble vitamin that is naturally present in very few foods. It is produced outside your body, when ultraviolet rays from sunlight strike the skin and that triggers vitamin D synthesis. Vitamin D has some other importance for the body, including modulation of cell growth, neuromuscular and immune function, and reduction of inflammation. Without sufficient vitamin D, bones can become thin, brittle, or misshapen. Vitamin D helps prevents rickets in children and osteomalacia in adults. Together with calcium, vitamin D also helps protect older adults from osteoporosis.

Here are some foods to increase vitamin D. Make sure to include them in your diet.

  1. Only few foods contain vitamin D naturally. The flesh of fatty fish (such as salmon, tuna, and mackerel) and fish liver oils are some of the foods high in vitamin D. Small amounts of vitamin D are also found in beef liver, cheese, and egg yolks. Vitamin D in these foods is primarily in the form of vitamin D3. Some mushrooms provide vitamin D2 in different amounts.
  2. Animal-based foods also provide vitamin D. Inclusion of beef, pork, chicken, turkey, and eggs can increase the estimated levels of vitamin D in the food from two to 18 times, depending upon the food.
  3. The next natural sources of vitamin D is sun. Most people meet at least some of their vitamin D needs through exposure to sunlight. Your skin synthesizes some vitamin D even when it is protected by sunscreen as typically applied.
  4. Vitamin D is available in two forms: D2 and D3. Vitamin D2 is manufactured by the UV irradiation of ergosterol in yeast. D3 is manufactured by the chemical conversion of cholesterol.

In adults, vitamin D deficiency will lead to osteomalacia, resulting in weak bones. Symptoms of bone pain and muscle weakness can indicate inadequate vitamin D levels, but such symptoms can be subtle and go undetected in the initial stages.

The usually recommended form of vitamin D is vitamin D3 or cholecalciferol. This is the natural source of vitamin D that your body makes from sunlight. Supplements are made from the fat of lambs’ wool.

Vitamin D3 food source is another excellent vitamin for the body. Here is how to take in.

  • Sunlight. Promotes vitamin D synthesis from cholesterol in the skin.
  • Cod liver oil. 1 tsp: 440 IU (over 100% DV)
  • Sardines. 3 ounces: 164 IU (41% DV)
  • Salmon. 3 ounces: 400 IU (100% DV)
  • Mackerel. 3 ounces: 400 IU (100% DV)
  • Tuna. 3 ounces: 228 IU (57% DV)

Foods that Contain Vitamin D:

Given below are the top 15 foods that are rich in vitamin D, by consuming these foods any deficiency that you have from not soaking in too much of sunlight is eradicated. These foods are not only healthy but are good to eat and rich in other vitamins and minerals also, these foods are:-

1. Milk:

Vitamin D Food Sources Milk

Vitamin D is present in milk which is primarily well known for having calcium which is good for our bones. Milk gives us double strength in the sense that milk possesses calcium and vitamin D which are both bones strengtheners. Secondarily vitamin D facilitates the absorption of calcium in the bones so milk is the best food to incorporate in a diet because it has calcium which makes the bones strong and it has vitamin D which makes the absorption of calcium in the bones easier. Milk therefore is the best source of vitamin D.

About 98% to 99% of the milk supply in the U.S. is fortified with 10 micrograms (µg)

2. Salmon:

Rich Source Of Vitamin D Salmon

Each serving of freshly caught salmon contains enough vitamin D to keep your body healthy and will allow you to thrive in the most sufficient manner. Salmon and other fatty fish are considered to be the most healthiest foods on earth because of their naturally occurring vitamin D. it is noted that farm bred salmon have lower levels of vitamin D than compared to naturally or freshly caught salmon. The people who have incorporated salmon into their daily diet need not worry about vitamin D consumption any more.

3. Soy Products:

Good Sources Of Vitamin D Soy Products

This is a vegetarian source of vitamin D. Soy products are rich in vitamin D therefore any individual that is a vegetarian can enjoy these foods and also intake a sufficient amount of vitamin d for the functioning of their body. Soy products are rich in other vitamins also which include protein and vitamin E which is great for the skin and growth of the body. In total this is a fully rounded meal for any vegetarian.

4. Orange Juice:

Natural Sources Of Vitamin D Orange Juice

Orange juice is well known to include generous amounts of vitamin C which is great for digestion and has various other functions but not many people know that orange juice also contains another very important vitamin which is necessary for all people to survive. This vitamin is known as vitamin D and orange juice is extremely rich in vitamin d too. A good helping of orange juice everyday will provide your body with vitamin D and C which will give you a good insight into a strong and healthy body because of a healthy and nutritious diet.

See More: Which Food Contains Vitamin E

5. Cereal:

Best Source Of Vitamin D Sugar Based Cereals

Cereal is also rich in vitamin D and hence cereal for breakfast everyday with a side of milk will not only keep you alert but will keep you healthy and strong. A good diet includes the consumption of cereal and milk at least once in a day. This is another food that contain vitamin D. Include a variety of cereals in your diet daily, either in to your salad or through other forms.

6. Margarine:

Dietary Sources Of Vitamin D Margarine

One of the food to increase vitamin D is through margarine. Margarine is a healthier version of butter because it contains less fat. Margarine can be eaten with a healthier helping because it is safer to eat rather than pure butter. Other than this margarine is also rich in vitamin D which is great for the bones and cells that run throughout your body.

7. Mushrooms:

Vitamin D Foods Mushrooms

Mushrooms, especially boiled mushrooms are a paradise of food which not only taste nice but are rich in vitamins and minerals especially vitamin D. people who have a vitamin d deficiency are assigned by a doctor to majorly eat foods such as mushrooms that are rich in vitamin D to balance out the vitamins in the body.

8. Sardines:

Vitamin D Rich Foods Sardine

Another of the fish category sardines are also rich in vitamin d very similar to salmon. The only difference is that freshly caught or packaged sardines both contain the same amount of vitamin d all the time. Freshly caught sardines are scarcer to come across that is why many people actually buy canned sardines which not only taste great with a healthy morning breakfast but are rich in vitamin D which helps with any deficiency you have.

9. Tuna:

vitamin d foods list Tuna Fish

Another of the fish category tuna is also a canned food that is rich in vitamin d. fish are more likely to be vitamin D rich food because of the sunlight being absorbed in the water, the fish breathe in the water causing the sunlight rich water to enter their body thus making it rich in vitamin D. In case you are wondering what to eat for vitamin D, fishes are the savior!

10. Yogurt:


Yogurt is also a well-known food to be rich in vitamin d and frozen yogurt is a very similar food to ice cream and is enjoyed by vegetarians also. This is a natural source of vitamin D. Eat them in a bowl with sugar if you like or take them as a flavored drink any time of the day.

11. Cod Liver Oil:

Cod liver oil

Cod liver oil also has a rich inclusion of vitamin D and many people have incorporated cod liver oil in their daily diet consuming this food at least once a day to achieve the best results. Cod liver oil is a vitamin D rich food list that comes in the form of tablets.

See More: Vitamin K Rich Foods List

12. Oysters:

Foods High In Vitamin D Oysters

Oysters are closed for the most part of their lives but their exo skeleton keeps absorbing the vitamins in the water thus absorbing vitamin D too making it an ideal meal for any vitamin D deficient patient.

13. Swiss Cheese:

vitamin d rich diet swiss cheese

The only difference from all other cheeses is that this cheese is primarily rich in unique vitamins such as vitamin D which makes it an ideal cheese to incorporate into your daily diet because it is not only healthy but it tastes great. Now that this is a natural source of vitamin D, you have an added reason to eat a lot of cheese!

14. Eggs:

Vitamin D Rich Diet Boiled eggs

Eggs are rich in protein which is great for building your body and is also rich in vitamin D which helps keep your bones strong. A good boiled egg will keep you healthy and fit.

15. Shrimp:

Food Items Rich In Vitamin D Shrimp

Lastly this species of fish is a great source of vitamin D because shrimp feed of plankton that keep absorbing sunlight on the surface of the water. Because shrimp eat plankton their body absorbs any available vitamin D making them a great source of this vitamin and they also taste as great as any other delicacy.

See More: Fruits Containing Vitamin C

Vitamin D Foods for Vegetarian:

Vitamin D is not just present in meats and other non-vegetarian foods, but also in some vegetarian foods. Take a look at what you can take.

  • Milk that is low in fat, fortified with vitamin D contains 127 (IU) in one cup serving.
  • Yogurt, fortified with 20% of DV for vitamin D has 80 (IU) for 6 ounces.
  • Cheese swiss of one ounce
  • A sensible exposure to sun is a must for adequate levels of Vitamin D in your body.
  • Almond milk fortified with vitamin D for one cup will supply 100 (IU).
  • Orange juice is another natural source of vitamin D that supplies 100 (IU) per 1 cup of it.

Mushrooms also supply 786 (IU) of vitamin D for 1 diced cup. Exposing them to UV light causes measurable increase in the level of vitamin D2 content; amount of vitamin D2 will vary depending on the type of light and duration of exposure.

Soy products, select meat and other sources are excellent natural sources of Vitamin D. Daily inclusion of them in your diet, or using them alternatively, for foods such as meat will produce the necessary amount of vitamin D to your body. Plant based beverages and fortified orange juice are the best ones to consider taking. Deficiency of vitamin D can cause bone pain and muscle weakness. So, why go through all the pain when you can adequately consume them in many different forms?