Top 10 Vitamin D Rich Foods That You Must Add In Your Diet


Know Why Vitamin D Is Necessary For Your Body

Vitamin D is another type of vitamin known as fat soluble nutrient. This type of vitamin is mainly required for the bone development, proper immune functioning and the control of cell growth. It often regulated cellular growth and reduces the swelling and redness. Vitamin D is also known as “sunshine vitamin” because body naturally procedure this vitamin when exposed to sun. There are several sources as well as foods are the sources of vitamin D but UV rays are best natural source.

Benefits of Vitamin D

  • Protects from the disease of cardiovascular
  • Provides stronger bones
  • Reduced Type II diseases
  • Supports immune system
  • Avoids Polycystic Ovarian Syndrome (PCOS)
  • Reduced cancer risk

Recommended Daily Allowance of Vitamin D

For Adult 600 IU (International Units)
For Infact 400 IU
For breastfeeding and pregnant women 600-2000 IU

Top 10 Foods Rich in Vitamin D

Although, there are several foods in market that have Vitamin but among all top 10 Vitamin D rich food items are listed here :

1. Whole Milk  2. Fish
3. Eggs 4. Orange Juice
5. Cereals 6. Mushrooms
7. Cod Liver Oil 8. Ricotta Cheese
9. Oysters 10. Sardines

1. Whole Milk

Whole milk is one of the main source of Vitamin D. These days, most of packaged milk is mainly fortied with the Vitamin D. For healthy body, you need to drink high amount of the fortified whole milk. 1 glass of milk provide about 10% of vitamin D while 8oz glass will provide you 120 IU which is about 1/3rd of recommended amount. If you really select low-fat variety then it equates to 400 calories.

2. Fish

If you are a non-vegetarian then you must know that Fish contains high amount of Vitamin D. As we know that there are several types of fish available in market including oily, fatty and less oily. But the good news is that all types if fish contains Vitamin D. Typically fatty or oily fish contains more vitamin D than the less oily fish.

  • Tuna – 3-oz portion delivers people 59 IU which is about 14% of RDA.
  • Salmon – 3.5-oz wild salmon includes 988 IU which means more that 200% of RDA while farmed one includes only 245 IU which means more than 50%
  • Flounder & Sole – 3-oz provides 51 IU which represents 13% RDA

3. Eggs

Eggs are another source of Vitamin D but this food contain small amounts. One egg will provide you 10% of recommended Vitamin D dosage. It is known as one of the great sources of Vitamin B12 and protein. Most of the people eats only whites not yolk but they have no idea that yolk contains most of Vitamin D. So, eating whites only will nor provide you Vitamin D. However, all eggs are not delivered equal Vitamin D. some egg gives more Vitamin D than others –

  • Chicken – 2 large chicken eggs will provide you 87 IU which means 21% of RDA.
  • Quail – 1 egg of Quail contains 5 IU only.
  • Goose – 1 Goose egg includes 95 IU which means about 23% RDA.

4. Orange Juice

Fresh Orange Juice contains Vitamin C while packaged Orange Juice is equipped with high amounts of Vitamin D. You can start your day with a glass of juice for better day. Bear in your mind that 1 cup of Orange Juice includes 120 calories and 100 IU Vitamin D. If you have allergy with milk or you are someone who doesn’t like milk then a glass of Orange juice is best for you.

5. Cereals

In addition to milk, Cereals is another source of Vitamin D. But before purchasing cereals you must check the nutrition value to determine an idea about percentage of Vitamin D. you must prefer those cereals that contain atleast 100 IU. All fruit flavored cereals gives 11 IU of Vitamin D while bran cereals gives 131 IU of Vitamin D. So, you must choose a right one for your body benefit.

6. Mushrooms

It is only plant which contains high amount of Vitamin D. This plant is mainly exposed to sun’s ultraviolet rays which increases the amount of Vitamin D while growing. There are several types and varieties of mushroom is available and each contains different amount of Vitamin D including :

  • Maitake – 1,123 IU in 100-gram serving(280% of RDA).
  • Chanterelle – 212 IU in 100-gram serving(53% of RDA).
  • Shiitake – 18 IU in a 100-gram serving (4% of RDA).
  • Portobello – 10 IU in 100-gram (2% of RDA).

7. Cod Liver Oil

Cod liver oil is known as the best source of Omega 3 fatty acids which mainly packages in capsule form. It is rich source of Vitamin D that people can easily intake for promoting healthy and strong bones, preventing heart diseases, lower risk of cancer, improves brain activity and much more. This oil is processing out from Cod fish that mostly found in Atlantic and pacific regions. This oil is really high rich food of Vitamin D. So, you must intake it.

8. Ricotta Cheese

Among all milk maid products, Ricotta Cheese known as only source of Vitamin D. This type of cheese contains five time more Vitamin D than the other type of Cheese. It mainly made from goat, cow or sheep milk. People often uses it on pasta, pizzas or sprinkle it on salads. For vegetarians, it is really an excellent source of Vitamin D. Know what amount of Ricotta Cheese and other contains Vitamin D.

  • A ½ cup serving of the ricotta cheese contributes 12 IU of vitamin D.
  • 1 slice of Swizz cheese provides 6 IU of vitamin D.
  • 1 ounce of goat cheese provides 6 IU of vitamin D.

9. Oysters

Oyster is another excellent and great source of Vitamin D. As per the professional researchers report, this healthy food doesn’t only contain Vitamin D, it also offers Iron, Vitamin B12, Selenium and Copper. Raw Oyster contain 320 IU of the Vitamin D in 100-gram serving which fulfills 80% of daily requirement. This food items are too much high in cholesterol, so people should be taken it in the right amount.

10. Sardines

It is regarded as another best source of Vitamin D. Just only small amount of this food is capable to fulfill 70% of recommended dietary allowance of the Vitamin D. One small tin can of this food items will give you about 101% of your daily requirements. Excellent thing about Sardines is that it also a great source of Omega-3 fatty acids, Vitamin B12, selenium and protein.

Vitamin D Deficiency Symptoms

  • Cancer
  • Weak bones
  • Seasonal depression
  • Weak immunity system
  • Several skin issues
  • Anxiety
  • Autoimmune
  • High blood pressure
  • Rickets
  • Dementia and much more.


Please enter your comment!
Please enter your name here