Vitamin D Rich Food

13 Vitamin D Rich Food You Must Add to Your Diet

Calciferol, mostly referred to as Vitamin D is an essential nutrient that is pivotal in carrying out various physiological processes in the body. It is primarily responsible for the overall bone and teeth health and also contributes in regulating the immune function and reduction of the inflammation in our body.

Just as other vitamins and minerals, meeting the daily requirement of Vitamin D is equally important and crucial for the body. You must include foods high in Vitamin D in your meals and try out less yet different sources of Vitamin D to help your body function properly.

Read this blog to find out top 10 vitamin D foods along with the importance and benefits of Vitamin D.

1. Importance of Vitamin D in our lifestyle

Importance of Vitamin D

Vitamins and Minerals play active roles in proper functioning of the human body. Their deficiencies can lead to various severe health issues and hence every micronutrient holds an independent importance of its own. Vitamin D like any other nutrient helps us get through the day by contributing to the overall performance of our body. Here’s how vitamin D is important in our lifestyle:

(a) Strong Bones:- It helps in the development of bone health in our body by contributing to the absorption of calcium and phosphorus in the intestines.
(b) Efficacy in Immune Function:- Adequate Vitamin D levels in the body help the body fight against infections and promote immune function.
(c) Mental-Health and Stability:- Appropriate Vitamin D levels also influence your mental health and reduce the risk of depression and other mood-disorders.
(d) Reduced risk of Cancer:- It inhibits the growth of cancer-causing agents, carcinogens.
(e) Enhanced Cardiovascular Health:- It also promotes cardiovascular health by contributing in regulating blood pressure.
(f) Weight-Management:- According to some studies, it also aids in weight loss.

2. List of Vitamin D-rich foods

Vitamin D Rich Foods

It’s important to keep a check on your daily nutritional values and ensure that there is no gap. It might not cause any problems initially but can eventually lead to severe issues. Hence, you should be mindful of your micronutrients intake to provide your body with the fuel to run the errands. You can do so by introducing and making Vitamin D rich foods part of your staple diet.

Vitamin D-rich foods can be divided into the following two categories: 

(i) Naturally Vitamin D rich foods:- This category includes foods that naturally contain Vitamin D, such as
  1. Cow’s milk
  2. Eggs
  3. Yogurt
  4. Cheese
  5. Mushrooms
  6. Soy Milk
  7. Fatty Fish
  8. Oysters
(ii) Fortified Vitamin D foods:- This category includes foods that do not have vitamin D naturally but is added to them as a nutritional enhancement, such as:
  • Cod Liver Oil
  • Fortified Cereals
  • Fortified Milk like almond milk
  • Fortified orange juice
  • Tofu
  • Fortified orange Juice
  • Fatty Fish
  • Oysters

Some of the vitamin D fruits and vegetables that are the among the best sources are:-

  1. Banana
  2. Spinach
  3. Mushroom


Now that you know how important Vitamin D is for your body, incorporate foods and sources of this vitamin into your regular diet to provide your body with the essential nutrients it needs to keep you healthy and active. Sometimes, a regular staple diet might not meet the daily requirement of Vitamin D, and in order to combat this, you can ingest the dosage of Vitamin D supplements and let your body perform properly.

FAQ’s:- (Frequently Asked Questions)

(i) Is food enough for vitamin D?

Food is a source of vitamin D but sometimes it may not suffice the daily requirement of the same. Hence it becomes important to avail of the other sources along with the food such as:

  • Vitamin D supplements
  • 15 - 20 minute sun exposure every day
  • Multivitamin supplements

(ii) Is it OK to take vitamin D supplements?

Yes, it is generally hard to meet the required level of vitamin D our body needs every day. Taking Vitamin D supplements can contribute to curbing the nutritional deficiencies and maintain the appropriate Vitamin D levels.

(iii) What is the best way to take vitamin D?

Although exposure to sunlight is the natural way to increase the vitamin D level in your body, it may cause some other issues. Here are some of the other ways you can take vitamin D:

  • Vitamin D supplements
  • Vitamin D Fortified foods such as yogurt, soy milk, etc.
  • Good dietary sources like salmon and eggs
  • Multivitamins


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