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Foods That Have High Vitamin D Content


The covid-19 pandemic has confined the world population into their homes, making them significantly less susceptible to experiencing sunlight. Due to this, there have been increased cases of vitamin deficiency, especially in kids because they are not exposed to natural sunlight at all. 

The diet we consume and the heavy sun coatings that we wear have made things all the more difficult for us. 

If you are exposed to sunlight daily, then a daily value of 20 mcg per day is recommended for you, but if you are indoors all the time, your intake should be at least 25 mcg per day. 


Importance Of Vitamin D

Vitamin D is essential for the absorption of calcium, and hence, if you are deficient in Vitamin D, you will have problems with calcium as well. Calcium is the main component that helps to maintain bone mass, strength, and skeletal integrity. Therefore, if you are calcium deficient, you have a very high chance of being prone to bone conditions. One of them is osteoporosis, which causes brittle bones or problems related to the vertebral column, tendon, and ligaments. 

Six Foods Rich In Vitamin D


Mushrooms are an excellent source of vitamin D. The most common forms of vitamin D present in mushrooms include D2, D3, and D4. They are also entitled to the only unfortunate and non-animal food products that provide reasonable amounts of vitamin D2 in every serving. So if you are vegan and are looking for some non-animal and non-dairy products to increase your vitamin D levels, then mushrooms should be your first choice of vitamin D products. 

Egg Yolk

A recent study suggests that two eggs worth 60 grams can provide a substantial portion of the day’s recommended intake for vitamin D. Vitamin D is mainly in the yolk, while the protein part is present in the egg white. People tend to eat the whites and discard the yolk because they believe that the yolk has too much fat. However, it is essential to consume the entire egg because both parts have their benefits. Therefore, make sure to use the egg yolks next time. 

Fish (Salmon And Tuna)

Fish is very famous for being a good source of proteins and omega-3. In contrast, some specific fishes like salmon and tuna are excellent sources of vitamin D. Salmon contains over 1400 IU of vitamin D, which is more than we need for a daily intake. Whether the salmon is farmed or wild also makes a significant difference because the wild salmon is 100% times higher in vitamin D. Light tuna, on the other hand, has around 154 IU Vitamin D. Make sure that you consume at least five servings of fish in vitamin D per week. 

Cod Liver Oil

If you don’t consume eggs or fish, you can look into other alternatives, and one such popular supplement is cod liver oil. Every teaspoon of cod liver oil serves around 448 IU, that is, 4.9 ml of Vitamin D. Therefore, cod liver oil is a very prominent source of Vitamin D and is a good supplement for all children. Apart from Vitamin D, cod liver oil is also an excellent source of Vitamin A and omega-3 fatty acids, being a good source of nutrition for many people. 


Among the different types of milk, cow milk is the most common milk consumed by most people. Suppose you are a daily consumer of cow milk. In that case, you are less likely to experience vitamin D deficiency. In most countries, cow milk is fortified with vitamin D, making it an excellent source of calcium and other nutrients like riboflavin and phosphorus. 

However, if you are a vegan or consume dairy-free products, you are at a very high chance of being deficient in Vitamin D. Do not stress because there are other sources of Vitamin D, which are also vegan. One such example is soy milk which is often fortified, and one cup usually contains 107 to 117 IU of vitamin D. 


Fruit fruits such as oranges and bananas are vital examples of fruits filled with vitamin D. Most vegans or lactose-intolerant people suffer badly due to the deficient intake of a diet rich in vitamin D because most of which is dairy products. Looking out for fortified food products becomes essential for these individuals. However, if they wish to go the natural way, fruits should be your first choice. A glass of orange juice every morning should always be on your list. 

Bananas are other such examples that are very rich in phosphorus but are also good sources of vitamin D because they also contain magnesium responsible for activating vitamin D in the body. 


Several veggies are excellent sources of vitamin D, such as white beans, okra, kale, spinach, and soybeans. These veggies are readily available in the market and are easy to cook as well. You can blanch them, boil, stir fry, or add some spices and make them tasty for convincing consumption. Make sure to include at least a portion of veggies in your diet every day. 

The Bottom Line!

These were some excellent sources of vitamin D. Include any of these many foods into your diet to ensure you are getting enough vitamin D! Luckily, there are animal and plant-based foods that contain high amounts of vitamin D, so it shouldn’t be too hard to get the necessary amount.

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