Top 7 Vitamin D Rich Food

foods filled with vitamin d

Vitamin D is essential for all of us. The right amount of Vitamin D is essential for good bone health. Vitamin D is not only good for bones but helps reduce cholesterol levels. Vitamin D deficiency can lead to heart-related diseases and also cause depression. Overall, Vitamin D is essential for our body. 

According to experts, due to its deficiency, there is a risk of major and serious diseases like diabetes, high blood pressure, arthritis, and even cancer. On the other hand, if vitamin D is supplied in excess quantity in the body, then there is also a risk of heart attack and kidney diseases.

Natural sources of vitamin D are limited. Whereas many packaged foods that supply vitamin D like orange juice, soy drink, buttermilk, etc. are available in the market. In this article, we will discuss Vitamin D rich food. In case of Vitamin D deficiency it is very important to take Vitamin D-rich foods. 

Top Vitamin D Rich Food


vitamin d rich food

Vitamin D is present in large amounts in different types of fish such as hilsa, salmon, mackerel, and tuna. From small children to adults and even older people, fish are very beneficial. Fish like hilsa, mackerel, salmon and tuna, are also rich in oil. 

Eating half a piece of Hilsa fish provides essential vitamin D in adults. Eating 100 grams of canned salmon, the body gets about 90 percent of the necessary vitamin D. Mackerel fish is also an important source of vitamin D. Vitamin D and other minerals such as calcium, protein, and phosphorus are present in abundance in these fish.

The consumption of fish gives the necessary vitamin D in the body. It also reduces the risk of all kinds of dangerous diseases. Fish also contains calcium, protein, and phosphorus which give many more benefits to your health.

Orange Juice


Orange juice is a source of Vitamin D and Vitamin C. It is one of the best fruit juices, which are full of many health-benefitting properties. Vitamin A, B, E are also found in orange juice along with calcium, iron, zinc, magnesium, and phosphorus. A glass (about 226 ml) of orange juice contains about 100 IU (international units) of vitamin D. Including a glass of fresh orange juice in breakfast is the best way to begin your day. However, always opt for fresh orange juice and avoid buying store-bought packaged orange juice.


Mushrooms are also a rich source of vitamin D. It is a rich vitamin D food. When the mushroom is cultivated, the sun’s rays fall directly on it. Mushrooms grow only after receiving ultraviolet rays from the sun, which is considered the best source of vitamin D. In addition, mushrooms are rich in B-vitamins B1, B2, B5, and minerals like copper. 

Vitamin D is found in varying amounts in many species of mushrooms. But vitamin D is found in abundance in button mushrooms. Consuming four large mushrooms regularly provides about three percent of the essential vitamin D and also provides 140 calories. Apart from this, eating mushrooms has many other health benefits. About 41 IU (International Unit) of vitamin D is found in one cup of mushrooms.

Egg and Egg yolk

Egg yolk is also a rich source of vitamin D. It contains some calories and fat. Eggs are abundant in calcium, iron, magnesium, and phosphorus, as well as vitamin A, vitamin B, vitamin E, vitamin K, and vitamin D. These are very beneficial for your health. Therefore, eggs can be added to a diet rich in vitamin D. 

The body gets seven percent of the daily vitamin D required by eating a large egg. Egg yolk provides 6 percent of the essential vitamin D. 

One egg supplies 10% of vitamin D to your body, so eat at least two to three eggs daily.


Yogurt is enriched with vitamin D and contains about 5 IU per 8-ounce serving, according to USDA nutrition data. Vitamin D is added to cheese and curd so that calcium is well absorbed in the body. Curd is considered a very good food item to keep the body young and healthy. However, make sure you read the label before buying yogurt, as most of these fortified versions of yogurt are flavored, which means their sugar content is very high. So, avoid the packets of stored curd and go for homemade curd.

Eating a cup of yogurt daily gives you 20% of your daily requirement of vitamin D. In general, about 80 to 200 IU (International Unit) of vitamin D can be found in about 170 grams of yogurt.


Cow’s milk is a high source of vitamin D and calcium. Many health experts and nutritionists recommend having a glass of cow’s milk in the daily diet. It provides 20% of the daily requirement of Vitamin D. Make sure you drink full-fat milk, as it has the maximum content of Vitamin D. When fat is removed from milk, vitamin D is also released in it because vitamin D is a fat-soluble vitamin. So always use fat milk. However, after removing the fat from the milk, vitamin D is added to them. In this way, you do not miss out on essential nutrients like vitamin D. A glass of milk (approximately 226 ml) contains about 115 to 124 IU (International Unit) of vitamin D.

Cod liver Oil

Cod liver oil is prepared from the liver of codfish. It is said that many types of nutrients are found in it, which are used in the treatment of many serious diseases. It is also considered a good source of vitamin D. Its regular use supplies required Vitamin D to the body. Apart from this, vitamin A and omega 3 fatty acids are also found in them. Including fish or fish oil in the diet makes bones strong and healthy and prevents osteoporosis.

About 210 to 250 IU (International Unit) of vitamin D is present in 100 grams of cod liver oil.



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