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Vitamin D Foods – Foods with Vitamin D

Vitamin D is an essential vitamin our body needs on a daily basis. The benefits of vitamin D are far too many, not forgetting, it really helps to give us a healthy body even when we grow old. We have all grown up hearing from everyone about the high amount of vitamin D that the first rays of the sun can supply to our body. However, it is important to know that some vitamin D foods are also important to be included in our diet as well if we want an adequate intake of it.

These vitamin D foods should be combined in different ways and taken on a daily basis to extract all the benefits out of them. While incorporating them in our diet, there should always be a check on the quantity, as an excess or insufficient intake of these vitamin D foods can create serious complications. It is also important to understand that the daily recommended intake for everyone may be different, adults may require a different daily intake than kids, and men may require a daily intake than women.

vitamin d foods foods with vitamin D

Foods with Vitamin D: Know More

Vitamin D is a fat-soluble vitamin that is different from other vitamins because our bodies can’t make most of what we need with exposure to sunlight. Vitamin D plays a major role in calcium absorption into our bones. It is actually more than a vitamin as it acts as a pro-hormone and effects hormone imbalance and immune regulation of the body. A deficiency of vitamin D can result in a softening of the bones called osteomalacia or a bone abnormality called rickets. The recommended daily intake of vitamin D is 600IU/day and the daily value is 400 IU.

Deficiency of vitamin D can cause the following:

  • Cancer
  • Dementia
  • Weakened immune system
  • Skin issues like eczema and psoriasis
  • Autoimmune disease
  • Seasonal depression
  • Weak bones (osteopenia)

List of Vitamin D Foods:

The below foods are the best foods with vitamin D which can go a long way in our overall well-being:


Mushrooms are one of the best vitamin D foods we can include in our diet on a daily basis. These mushrooms can be simply added to – salads or main course dishes, soups or even your sandwich toasts to help you extract maximum benefits out of them. It is important to know here that the amount of vitamin D in mushrooms varies according to the type can variety. The highest amount of vitamin D can be found in Shitake mushrooms which are considered the best of all.

These foods with vitamin D are also really rich in B-complex vitamins like B1, B2, B5 and minerals like copper. Make sure you always choose mushrooms dried in natural sunlight and not by artificial means.


Mackerel is one of the most important foods with vitamin D you can consume in your diet. This fish also has a high amount of omega-3 fatty acids. If you have 3.5 ounces of mackerel you are almost bound to have an intake of 90% of the RDI of vitamin D.

It is important to know here that people who consume mackerel on a regular basis can get an essential dose of vitamins and minerals that our body can’t produce on its own. You can simply search some great recipes that can be made with these mackerels as a part of your diet. This vitamin D food is not just great but an excellent source of vitamin D.

Cod Liver Oil

Cod liver is one of the most commonly used vitamin D foods that we all can benefit from. It has been a popular supplement for many years and is extremely rich in vitamin D, vitamin A, and omega-3 fatty acids. It is one of the best foods with vitamin D for people who are vegetarians and can’t eat fish or other non-vegetarian products.

Consuming this oil regularly will promote healthy and strong bones, prevent osteoporosis in adults and improve brain activity. You can either consume this oil in liquid form or take its capsules that are widely available in chemist shops. It is important to know how much intake would be adequate for you while you are consuming tablets or oil here.


Caviar is one of the most effective foods with vitamin D for our body. Some people don’t like caviar, but people who like caviar; they will never need to worry about their vitamin D intake. It is a storehouse of nutrients and contains minerals like calcium, iron, magnesium, selenium and phosphorous.

Not just this, caviar is also rich in a number of vitamins like vitamin B6, vitamin K, vitamin A, riboflavin, folate and panthothenic acid which benefit our body in several ways. This grainy textures fish also has a luscious taste and is a wonderful appetizer.


Sardines are undoubtedly one of the most effective vitamin D foods we can include in our diet. These can also help you to benefit in several ways and can be added to make some delicious recipes. These foods with vitamin D are also a great source of vitamin B12, omega-3 fatty acids, protein, and selenium.

It is important to note here that the high omega-3 fatty acid content contributes to better bone health, lowers cholesterol and reduces inflammation. This fish offers about 270IU of vitamin D per 100 grams. Just a small serving of sardines can almost help you supply with 70% of the vitamin D needs of a particular day, great isn’t it?

Ricotta Cheese

Ricotta cheese is indeed a great source of vitamin D which we can simply add to anything we want. This food with vitamin D is not just tasty but also a widely available and one of the best sources of vitamin D for vegetarians. It contains five more times of vitamin D than all the other forms of cheese and this cheese contains a relatively high amount of vitamin D, around 25IU per serving. You can simply sprinkle this vitamin D food over salads or soups, or any other dish to give you the benefits of this creamy, and really delicious cheese.


Eggs are the common most foods with vitamin D which we can include in our daily diet. Having an egg-rich breakfast is the ideal way to consume these foods and benefit from them in several ways. Including one egg daily in your diet will provide you with 10% of the recommended dosage of vitamin D that you need.

Not just this, besides vitamin D these eggs are also a good source of vitamin B12 and protein. These foods with vitamin D help to give us healthy skin and hair and are essential for the overall well-being of your body. However, make sure you never have them in excess as that can be detrimental to your health.


Milk is the most common and easy form of vitamin D food we should include in our daily diet. Having two or three glasses of milk daily is set to ensure that we have a healthy and disease free old age. This milk is not just a food with vitamin D but also contains an essential dose of calcium which is required for healthy bones. It is important to know here that one glass of milk can actually supply you with 20% of the daily required intake of vitamin D.

However, you should opt for whole milk here. Nowadays skimmed milk is also fortified with vitamin D to ensure that you don’t miss out on this essential nutrient. Have the purest form of milk and plain milk to benefit from this vitamin D food. Only fluid milk and products made from whole milk contain this nutrient.

Orange Juice

Probably not many people know this, but orange juice contains a good amount of vitamin D. One cup of orange juice almost contains 100IU vitamin D and 120 calories. You can also simply have an orange as it is or add orange to smoothies or yogurt etc. to benefit from it. A glass of this food with vitamin D is the best way to start the day.

It is most important to note here that fresh orange juice is the only form that is recommended here; canned juice won’t give you any benefits or supply vitamin D to your body. Having two or three oranges daily is the best way of having these if you love oranges and want to benefit from the vitamin D content in it.В


Cereals also have some form of vitamin D, and adding these cereals to our diet will ensure that we never have the lack of this vitamin in our body. These vitamin D foods can be eaten in several ways to benefit from them. However, before buying these cereals, you should always check the vitamin D content available in them to extract all the benefits from them.

Choose cereals which contain at least 100IU of vitamin D. It is important to note here that all bran cereals provide 131IU of vitamin D, while fruit flavored cereals provide 11IU of vitamin D. These days, even organic forms are available which are the best ones to benefit from.


Oysters are one of the most effective foods with vitamin D that can be added to our daily diet. They also help to make some really delicious recipes that we can enjoy in our diet. These oysters are also rich in vitamin B12, iron, zinc, manganese, selenium and copper. It is important to note here that raw, wild oysters contain 320IU of vitamin D per 100gms which is a whopping 80% of our daily requirement.

You should always take a lot of care while cooking oysters, though as they contain harmful bacteria’s which should be completely destroyed before having them. These vitamin D foods are also high in cholesterol and should be consumed in moderation, especially by people suffering from cardiovascular ailments.


Salami is widely loved all over the world and is one of the most favorite foods with vitamin D which people simply love to include in their diet. You can make a whole lot of recipes out of this salami. It provides almost 62IU of vitamin D per 100gms while sausages provide 55IU of vitamin D per 100gms.

It is also important to note here that though salami, ham, and sausages are a good source of vitamin D, they contain a high amount of sodium which can increase the cholesterol levels in our body. Therefore an excess of salami and ham can increase the risk of stroke, hypertension and heart attack. If you are a person suffering from these already, then it’s best to consume salami in little amounts in your diet and take precautions.

Vanilla Yogurt

Well, this is one of the most effective foods with vitamin D which we can consume throughout the day without any worries. It is one of the healthiest vitamin D foods we can include in our diet. Having a cup of vanilla yogurt is the best option for those who do not want to go for any of the meaty treats. Almost all of us enjoy yogurt for its taste and its health benefits.

It is important to keep the nutritional value in mind here. Each serving of vanilla yogurt is known to contain almost 115IU of vitamin D. However, here you should choose a brand which is fortified with vitamin D to get at least 20% if the daily recommended intake.

All the above vitamin D foods are the best foods we can add easily to our diet and benefit from. These foods with vitamin D not just contain an adequate amount of vitamin D but also a whole lot of other nutrients that we can benefit from.