6 Simple Foods Rich In Vitamin D

Vitamin D is the unique fat soluble vitamin that is manufactured in our body, or more specifically, in our skin in response to the adequate exposure to the ultraviolet radiation from the natural sunlight. It plays a vital role in our daily diet in order to maintain our health status. Vitamin D facilitates calcium absorption and helps maintain our bone health.

Children and adults might suffer from rickets and osteomalacia respectively when there is a deficiency of this vitamin. Furthermore, ailments like cardiovascular disorders, diabetes, osteoporosis, Alzheimer’s disease and cancer can also be averted with the help of this essential vitamin. 6 best foods rich in vitamin D are listed below:

Plenty of fatty fish

Sea fish is the healthiest resource of vitamin D. Several studies have found that fatty fishes such as salmon, tuna, mackerel, eel etc. are full of this vital vitamin. If a salmon fish of 85g is cooked and served, then it will provide almost 447 IU of Vitamin D which is truly a big amount. Therefore, it can be said that only a plateful of salmon in a meal can meet our day by day requirement of vitamin D.

Several dairy products

When it comes to vitamin D, the importance of milk and a wide range of milk made products can never be ignored. Intake of merely one cup of cow’s milk can fulfill about 25% of our daily prerequisite of vitamin D. Cheese, butter etc. are also rich in this vitamin. Researchers have proved that vitamin D along with parathyroid hormone (PTH) controls the calcium level in our bloodstream. As a result, proper amount of vitamin D helps in proper assimilation of calcium in our body


Yes, it is one of the most well-known sources of vitamin D. Especially chicken and beef livers consist of good amounts of vitamin D, and help us meet our everyday need of it. The oil extracted from the liver of cod, halibut etc. are also filled with vitamin D and hence used for quite a few purposes.

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Egg yolks

Another excellent source of vitamin D is egg, or more precisely, egg yolk. Incorporating this yellow part of egg in our everyday diet is of great benefit as an egg yolk can help us obtain about 40 IU of vitamin D which is sufficient for our regular need.


When exposed to the sunlight, mushrooms can easily produce vitamin D in them. Moreover, we can raise the quantity of this vitamin in mushrooms to as high as 400 IU of vitamin D per serving by simply exposing them to UV rays. Therefore, it is considered to be one of the best resources of this crucial vitamin.

Vitamin D fortified foods

Nowadays, many foodstuffs available in the market which are artificially fortified with vitamin D. These include milk, yoghurt, breakfast cereals, juices etc. However, you should always have a look at the nutritional labeling on the covers of these foods as the amount of vitamin D can vary with each of them considerably.

Besides all these foods, you can also take vitamin D supplements. But, consult your doctor at first as random intake of supplements can lead to hypervitaminosis or vitamin toxicity.

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