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15 Foods That Contain Vitamin D Naturally

Do you want to stay healthy and hearty? The one vital thing that your body needs is Vitamin D. It is long associated with bone health, but there are several other benefits that vitamin D may have. Such as, this healthy vitamin helps to improve the immune system, control blood pressure, protect against depression and minimize the risk of cancer. According to the Institute of Medicine, an average healthy person usually needs 600 IU vitamin D every day. However, it is a little bit fact that most of the people don’t get it enough and feel worried about vitamin D deficiency in the recent years. Today we are going to tell you about the foods that contain vitamin D.


Generally, spending enough time in the sun is the perfect way to get this crucial nutrient. But in modern times, people don’t  get sufficient amount of sunlight due to their indoor activities. However, there are only a handful of foods that contain vitamin D naturally. These foods are rich in this nutrient and offer a large amount of vitamin D to us. So, you must include these foods in your routine diet to maintain your health and well-being.

What will you learn today?

Here are some important things that you will learn from this post. This article will teach you that

  • What is vitamin D?
  • Why is Vitamin D important for you?
  • How can you achieve and maintain optimal vitamin D level?
  • What are the main sources of getting vitamin D?
  • What is vitamin d?

Vitamin D is a fat-soluble nutrient that is crucial for good overall health and strong bones. It is also an essential factor that makes sure the proper working of your heart, brain, muscles and lungs. The primary work of vitamin D is to control calcium in your blood, bones and gut to make the bones healthy and stronger. It also regulates the cellular growth and helps cells in your body to communicate properly. Therefore, you need to eat fat to absorb this vitamin, so that your body can fight against infection and also remain absolutely fit.

Vitamin D is one of the most significant nutrients that is widely debated in health research over the past decades and studied yet. Doctors are still working to understand that how Vitamin D plays its role in your body and how it affects your overall health.

  • Why is vitamin d so important for us?

A recent research reveals that about 1 billion people worldwide have been affected by the problems of vitamin D deficiency and insufficiency, so they are now considered a global public- health problem.

Vitamin D deficiency can lead several minor and major ailments, such as skeletal diseases, metabolic disorders, a weakened immune system, various kinds of cancer, poor hair growth, cardiovascular disease, infections and cognitive disorders. Without an appropriate amount of vitamin D, bones can become brittle and thin, brittle. While severe vitamin D deficiency can become a cause of rickets in children and osteomalacia in adults. Excess vitamin D is also harmful to people, as it can cause the body to absorb too much calcium, which leads to increased risk of kidney stones and heart disease.

Accordingly, it is necessary to maintain the amount of Vitamin D in your body. Here are some major benefits of this nutrient that lead a healthy life.

  • Improves immune system that helps you to fight infection
  • Promotes calcium absorption in your body for bone development
  • Strengthens the muscles
  • Regulates cardiovascular function for a healthy heart
  • Alleviation of inflammation
  • Controls lower and high blood pressure levels
  • Respiratory system for healthy lungs
  • Relieves stress, depression, and other mental ailments
  • Controls cellular growth in body
  • Maintains blood sugar level to control diabetes
  • Reduces systematic swelling and redness
  • Anti-cancer effects
  • How can we get vitamin d?

Vitamin D is typically called the sunshine vitamin because our body naturally produces it in the sunlight through the skin. When you expose your body skin to the sun, the Ultraviolet B light of the sun lands on our skin and a molecule (7-dehydrocholesterol) in our skin cells is converted into Vitamin D, and sends it to your liver. According to a research, if you want to get this healthy vitamin from the sun, almost 20 to 25 minutes of sun exposure is helpful. But in this modern age, it becomes hard to spend time in the sun, so they suffer several types of ailments, including depression and blood pressure etc.

You can also get vitamin D from various types of supplements that are easily available in the market. But sometimes, they are not safe for people and have some side effects on their health. Nevertheless, healthy dieting is also the best source of vitamin D. According to a study, you can get about 20% of vitamin D from your diet. There are several foods that have vitamin D naturally that you should eat at breakfast. Here is a list of 15 foods that are high in vitamin D.

foods that contain vitamin d

15 Foods that contain vitamin D


Salmon (oily fish) has the most vitamin D. 100 grams of canned salmon will give 91% of the daily recommended dietary intake of vitamin D. Salmon is easily available at cheaper rates in markets. But, you should ensure to buy salmon that has been caught from the wild.


These days, most of the packaged milk is fortified with this important vitamin. It is said that a cup of fortified milk offers 21% of daily vitamin D value. So, you should drink high amounts of fortified milk to stay healthy and active.


Fresh and wild-caught tuna is the most nutritive for people to get a huge amount of vitamin D. You should eat 3 ounces of tuna daily for 50% of your vitamin D requirements. It can lubricate the body with good fats that offer numerous benefits, like brain development.


A glass of orange juice is one of the healthy ways to start your day, as it can provide you with optimal levels of vitamin D. One glass of orange can give 100IU of vitamin D.


Ricotta cheese comes at first among cheeses due to its relatively high vitamin D value. It has five times as much vitamin D than other cheeses. 24 serving of ricotta will give you with 25Ui of vitamin D content.

Cod Liver Oil:

Cod liver oil is super-rich in vitamin D and omega-3 fatty acids that help in promoting healthy and strong bones. Because of its high vitamin D content, this golden oil also gives strength to fight osteoporosis in adults, as well as improving brain function and nervous system function.


 Oysters have the incredible nutritional properties, as it is the best source of Vitamin D. 6 oysters will give 67% of the daily value of vitamin D, along with several other nutritional benefits. It also has various other minerals and vitamins that can keep you healthy and young.   

Mushrooms:  Surprisingly, mushrooms are high in vitamin D, as they are great at sucking up sunlight. Always make sure that you eat mushrooms that have been dried out in the sun, not by synthetic means so that you can achieve the benefits of high vitamin D.


Add cereal in milk at your breakfast to get the maximum amount of vitamin D. One cup of fortified cereals can offer you with almost 30% of the daily recommended content of vitamin D.


Soy products, such as tempeh and tofu are rich foods in vitamin D, protein, and calcium. A 100 gram fortified tofu can offer you with 39% of the daily content of vitamin D. However, it is important that you should check the nutritional label before buying the soy products.     


Caviar, fish eggs also play an important part in a healthy and balanced diet. One serving of caviar can provide 19UI of vitamin D. It contains nutrients like minerals, fats, and vitamins that are helpful in boosting the immune system.  


Like various other whole grain products, oats also contain a large amount of vitamin D, along with other healthy vitamins and minerals. One packet of oatmeal provides 154IU of vitamin D content that can meet 26% of daily needs.


Pork contains a less amount of fats than a chicken breast, as well as it is a vital source of this healthy nutrient. 100 grams of pork serving offers 10IU of vitamin D. You can prepare it in several ways with a lot of spices.


Eggs are wonderful food that has vitamin D in small amounts. Eating one egg daily provides you with almost 10% of your daily vitamin D needs.


Dairy products, like cheese and yogurt, are fortified with vitamin D to optimize the calcium absorption. Yogurt is one of the best foods that play a vital role in a healthy life. A cup of yogurt can help you to meet 20% of the daily vitamin D value.

  • Conclusion

In a nutshell, vitamin D is one of the most central vitamins that are required your body to stay healthy and fit. It can give health and strength to your bones by absorbing the excess amount of calcium. So, you must add these above-mentioned foods in your routine diet to get the optimal amount of vitamin D.

So how do you get vitamin d?

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