To 10 Food Sources of Vitamin D

Vitamin D is an essential mineral required by the body for calcium absorption, immunological function maintenance, bone formation, and inflammation reduction. However, its shortage can lead to rickets, poor hair growth, and other health problems. In contrast, an overabundance of Vitamin D in the body is also unfavourable since it causes an accumulation of excessive calcium, which increases the risk of cardiovascular disease and kidney stones. However, you can compensate by incorporating vitamin D-rich foods into your regular diet. Therefore, let’s go through some recommended Vitamin D-rich fruits, vegetables, and snacks.

When skin is exposed to sunshine, vitamin D is produced immediately by the body. In addition, we frequently refer to it as the sunshine vitamin. In addition, this contributes approximately 90 percent of our total Vitamin D, whereas just 10 percent comes from food. This can be accomplished by spending at least 20 minutes every day in the sun, which will meet your vitamin D needs.


1. Cereals

Cereals are regarded the greatest breakfast since they include adequate levels of critical vitamins and nutrients, including vitamin D. It might provide a lighter, healthier breakfast option.

2. Eggs

People avoid eating egg yolk because they believe it contains lipids. On the other hand, the egg white contains protein while the yolk contains lipids, vitamins, and minerals. Also, eggs can be used in a variety of recipes.

3. Cheese

Cheese is one of the best sources of vitamin D. It is highly valued for its rich phosphorus, lipid, protein, vitamin, and calcium content. If you enjoy eating cheese raw, add it to recipes or try cheese spreads on any type of bread.

4. Oily Fish

Additionally, oily and fatty fish is one of the most well-known sources compared to other fish. Fish can store vitamin D naturally in their liver and adipose cells. Sardines, mackerel, and trout are examples of vitamin D-rich fish. Fish can be boiled, roasted, and pickled, among other preparations.

5. Cod Liver Extract

Cod liver oil is the second-best source of vitamin D. Omega-3 fatty acids have numerous health benefits, including reduced inflammation and lower blood pressure. In addition, it aids in the maintenance of strong bones, alleviates joint pain, aids in the treatment of rickets, and promotes eye health.

6. Pork

In addition to many other nutrients, it is a well-known fact that pork is a great source of vitamin D. Pork can be consumed either freshly cooked or preserved. Vitamin D is predominantly found in the liver of swine, and pork that has been exposed to sunshine contains a significantly higher concentration of the vitamin.

7. Oysters

Oysters are a popular seafood around the world. They are low in calories but rich in vitamins D, phosphorus, B12, copper, zinc, and omega-3s. You can add boiling oysters to your salad, which will not only enhance the flavour but also provide numerous health benefits.

8. Custard

Yogurt, also known as curd in India, is a wonderful source of calcium, protein, and gut-friendly bacteria, making it an excellent choice for enrichment. In addition to increasing vitamin D levels, fortified yoghurt has numerous health benefits. Additionally, it prevents the onset of chronic disorders.

9. Tofu

Cottage cheese, often known as fortified tofu, provides vegetarians with a significant amount of vitamin D. You may pair it with various sauces or use it as a salad garnish to add flavour and texture.

10. Soy Milk

Soy milk is a plant-based milk product that is produced by soaking and crushing dry soybeans. It can also be manufactured at home without much difficulty. Additionally, it has the same amount of protein as cow’s milk. In addition, it is abundant in Vitamin D, Vitamin C, and iron.

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Wade Millar

About the Author: Wade Millar

Content Crafter at Rank Genesis. I swim, cycle, and run a lot. When I'm not doing all those, I love to read and try new things.

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