Vitamin D is a highly essential fat-soluble vitamin required by the body to maintain hormonal balances, provides immunity and helps in the development of bones (by regulating calcium and phosphorous absorption in the body). Vitamin D is easily obtainable from sunlight but studies prove that 50% of the world’s population does not receive enough sunlight. Not getting enough Vitamin D in the body will definitely lead to Vitamin D deficiency.
Vitamin D deficiency will definitely lead to rickets, bone pain, osteoporosis, fatigue and even depression. But there are certain foods that are rich in Vitamin D that will help you to achieve the daily Vitamin D requirement by your body if not receiving enough from sunlight.
So today in this article we will be looking at the various Vitamin D rich foods that we should definitely include in our diet. Let’s begin.
List of Vitamin D rich foods
The normal requirement of Vitamin D in our body is 600 IU per day. The value rises up to 800 IU if you are above 70 years old. This daily requirement is generally fulfilled by sunlight and diet. But people who cannot consume enough sunlight needs to depend on food or supplements to fulfill their requirement. So in order to make it simple, here is the list of foods that are rich in Vitamin D.
1. Fatty fishes like salmon
Salmon and other fatty fishes are rich sources of Vitamin D. Rather most sea fishes are rich in Vitamin D.
The range of Vitamin D in sea fishes varies from 200-650 IU per 100g. Salmon and other fatty fishes contain the maximum amount of Vitamin D.
100g of Salmon fish contains about 361 IU of Vitamin D.
100g of Sardine fish contains about 270 IU of Vitamin D.
100g of tuna fish contains about 236 IU of Vitamin D.
Also Read – Health benefits of Rohu Fish
2. Cod liver oil
Cod is a type of fish that is basically found in the Atlantic ocean. The oil is extracted from the liver of this fish. Cod liver oil is the best source of Vitamin D. But it is slightly on the expensive side and may not be affordable to all. Along with Vitamin D, cod liver oil also contains a high amount of Omega 3 fatty acids and Vitamin A.
100g of Cod liver oil contains about 8400 IU of Vitamin D.
Also Read – Foods that help in liver detoxification
3. Standard Milk
Milk is a powerhouse of nutrients and protein. Milk contains moderate amounts of Vitamin D and prevents diseases like osteoporosis and bone fractures. Along with this, milk is also considered great for your heart and increases HDL (high-density lipoprotein also known as good cholesterol) in the body. Human milk is a very poor source of Vitamin D. As a result, newborn babies need to get Vitamin D from sunlight for growth and development. Cow and buffalo milk also contain Vitamin D but in very low quantities.
100g of human milk contains about 3 IU of Vitamin D.
100g of cow milk contains about 1 IU of Vitamin D.
100g of formulated (fortified) milk contains about 40-60 IU of Vitamin D.
Also Read – Raw milk vs packed milk
Oats are the best choice when it comes to breakfast. Being low in fat but high in fiber oats helps in boosting energy levels. Oats contain a good amount of Vitamin D that protects your heart. Oatmeals also improve insulin response and reduce blood sugar levels in the body.
100g of fortified oats contains about 70-200 IU of Vitamin D.
Also Read – Oats vs dalia
Eggs are rich in vitamins and minerals that are necessary for your nervous system to work properly. Eggs also contain a good amount of Vitamin D helping in maintaining and repairing body tissues. Eggs are also rich in protein and other necessary nutrients. A boiled egg is your best choice when it comes to acquiring the nutrients and enhancing your body. Although the main protein content is found in egg whites, the vitamin and minerals lie in the egg yolk.
100g of eggs contain about 87 IU of Vitamin D.
Also read – Are eggs vegetarian or non-vegetarian?
Yogurt contains a lot of nutrients including various vitamins and minerals. Yogurt is rich in protein, calcium and Vitamin D which helps in strengthening your bones and helps in muscle building. Homemade yogurt is the preferred one over the packed ones sold in shops. It is a great probiotic food that helps in digestion and at the same time builds immunity and prevents osteoporosis.
100g of fortified yogurt or curd contains about 10-20 IU of Vitamin D.
Milk products like cheese also contain a good amount of Vitamin D. Cheese is a great source of calcium, healthy fats and protein. Cheese is considered good for dental health, lowers blood pressure and reduces the risks of developing cancer.
100g of cheese contains about 23 IU of Vitamin D.
Also read – Glutamine-rich foods
Cereals are mainly made from grains. Not all, but some cereals are fortified with vitamins and minerals. Introducing such cereals in your breakfast will definitely prevent constipation, colon disorders and high blood sugar. Always choose a cereal that is fortified with Vitamin D. This will help you to fulfill the daily requirement of Vitamin D in your body. Cereals generally contain less fat and more fiber.
100g of fortified cereals contain about 10-15 IU of Vitamin D.
Tofu is another food that has good amounts of Vitamin D in it. It is high in fiber and helps to prevent diseases like diabetes, high blood pressure and breast cancers. Tofu also helps in preventing heart diseases by lowering LDL levels.
100g of fortified tofu contains about 80-100 IU of Vitamin D.
Also Read – Tofu VS Paneer
Caviar contains Vitamin D, A, E and calcium in small amounts. It is extremely rich in selenium which acts as an antioxidant and protects your cells from free radicals. Consumption of caviar on a regular basis improves your immunity system and helps to reduce the risks of stroke.
100g of Caviar contains about 117 IU of Vitamin D.
Oysters are filled up with nutrients and protein. They contain Vitamin D in moderate amounts. Oysters help in boosting your immunity system, preventing heart diseases, formulating red blood cells and improving mental health.
100g of oysters contain about 320 IU of Vitamin D.
Butter being a dairy product contains fat which is healthy. Butter is not considered good for people who are trying to lose weight. But butter fats contain high-density lipoprotein that is good for your heart. Also, butter contains omega 3 fatty acids which further protect your heart.
100g of butter contains about 60 IU of Vitamin D.
Fruits and vegetables that are rich in Vitamin D
13. Orange juice
Orange is a fruit that is very popular in India. Be it the orange juice or the orange pulp, these drinks act as a refreshment during the summer months. The presence of Vitamin D in oranges makes it an immunity booster and protects you from seasonal cold, cough and flu. Oranges also help in lowering bad cholesterol levels and are also considered a great fruit for preventing anemia.
100ml of fortified orange juice contains about 50 IU of Vitamin D.
Mushrooms are considered a boon for vegetarians. It is neither a fruit nor a vegetable. It has a great taste and has several health benefits to offer. It contains good amounts of Vitamin D and is considered good for your heart. It boosts immunity, supports cardiovascular health and prevents cancer. There are several types of mushrooms available in the market such as the shiitake mushroom, maitake mushroom, morel mushrooms and chanterelle mushroom. Out of them, Shittake mushrooms are considered the best for Vitamin D deficient people.
100g of mushrooms contain 7 IU of Vitamin D.
Also read – Low carb vegetables in India
If you enjoy leafy green veggies, spinach is one of the finest sources of vitamin D and calcium. Spinach is a great source of rapid energy and seems like a delightful addition to any meal.
1 cup of spinach contains 160 IU of Vitamin D.
So here is the list of the best Vitamin D rich foods that you should definitely include in your diet if you are Vitamin D deficient. Sunlight is the best source of Vitamin D. But if your recommended daily intake of Vitamin D is not fulfilled you should definitely include these Vitamin D foods including fruits and vegetables in your diet.