Vitamin D is a nutrient that is crucial for your body’s overall health. This reliable source of minerals and phosphorus helps maintain healthy bones, support your immune system, regulate insulin levels and prevent toxic diseases.
While being exposed to sunlight is the easiest way to produce Vitamin D, it may not always be sufficient. According to a stats by PubMed Central, 50% of the world’s population is not fully exposed to the sun due to spending time indoors or using too much sunblock. This is why it is important to eat Vitamin D rich foods. You can find this vitamin naturally in products like fish, egg, dairy products, etc. Let’s scroll through some of those foods that contain Vitamin D as follows:
1. Salmon
Salmon is one of the most popular fatty fish that is rich in Vitamin D. Research suggests that wild caught salmons are the healthiest sources of vitamin D that help absorb calcium in your body.
Recommended Serving Size: 100 gm (3.5 ounce)
Vitamin D Content Per 3.5 Ounce: 361 to 685 IU
Other Nutrients:
- Protein
- Potassium
- Selenium
- Vitamin B12
- Omega-3 fatty acids
How can you include it in your diet?
You can eat salmon by pan-frying it over medium-high flame or have it raw in salads or in sushi.
2. Cod Liver Oil
The most common alternative to fish is cod liver oil to attain sufficient nutrients. Vitamin D found in cod liver oil reduces bone loss and helps maintain proper functioning of the brain. It can also be taken in the form of supplements to build immunity.
Recommended Serving Size: 1 teaspoon (4.9 ml)
Vitamin D Content Per 4.9 ml: 450 IU
Other Nutrients:
- Vitamin A
- Omega-3 fatty acids
How can you include it in your diet?
You can add two teaspoons of cod liver oil to your meals per day or opt for supplementary capsules of the same.
3. Egg Yolks
While most protein is found in egg whites, the fat, vitamins and minerals are infused in the yolk. Apart from being grass-fed, being exposed to sun also contributes to pasture-raised animals having better vitamin and mineral levels.
Recommended Serving Size: 1 medium size chicken egg
Vitamin E Content Per 1 medium egg: 18-39 IU (Chicken Raised Indoor)
54-156 IU (Pasture Raised Chicken)
Other Nutrients:
- Omega- fats
- Fotale
- Vitamin B12
- Choline
- Lutein
- Zeaxanthin
How can you include it in your diet?
You can cook it as sunny side up or even gulp the egg yolk raw.
4. Mushrooms
Mushroom is the only plant-source of Vitamin D. Wild mushrooms serve as one of the most loved Vitamin D foods for vegetarians. This vitamin can be synthesized when exposed to UV rays.
Recommended Serving Size: 100 gm (3.5 ounce)
Vitamin D Content Per 3.5 Ounce: 2300 IU
Other Nutrients:
- Riboflavin
- Folate
- Thiamine
- Pantothenic acid
- Niacin
- Vitamin B
How can you include it in your diet?
You can eat raw mushrooms as a part of salads or cook them as side or main dishes.
5. Orange Juice
One of the most commonly used fruits rich in Vitamin D is orange. Its pulp is used to make fortified orange juice that is rich in nutrients and calcium. It also helps absorb bone-boosting minerals.
Recommended Serving Size: 1 cup (237 ml)
Vitamin D Content Per 237 ml: 142 IU
Other Nutrients:
- Vitamin C
- Folate
- Potassium
How can you include it in your diet?
You can take a glass of orange juice with breakfast to start the day right.
6. Cereal And Oatmeal
Certain cereals and instant oatmeal are other few veg sources of Vitamin D. Even though the quantity of Vitamin D consumed through fortified cereal or oatmeal is less, it can still boost the intake owing to high-fiber content that supports absorption.
Recommended Serving Size: ½ cup
Vitamin D Content Per ½ cup: 55 to 154 IU
Other Nutrients:
- Manganese
- Phosphorus
- Magnesium
- Cropper
- Iron
- Zinc
- Folate
- Vitamin B1
How can you include it in your diet?
You can mix your oatmeal or cereal with milk and take it as breakfast.
7. Shrimp
Shrimp is a type of shellfish that is low in fat but high in vitamin D. It is also rich in omega-3 acids.
Recommended Serving Size: 3-4 large shrimp
Vitamin D Content Per 3-4 pieces: 152 IU
Other Nutrients:
- Omega-3 fatty acids
- Protein
- Vitamin B12
- Iron
- Phosphorus
- Niacin
- Zinc
How can you include it in your diet?
Consume the shrimp after grilling and peeling off the skin to eat the meat. You can even eat it boiled.
8. Cow Milk
Cow’s milk is one of the most natural Vitamin D foods. It is fortified with nutrients including calcium, phosphorus, riboflavin and vitamin D.
Recommended Serving Size: 8 ounces (1 medium size glass)
Vitamin D Content Per 8 Ounce: 100 IU
Other Nutrients:
- Calcium
- Phosphorus
- Riboflavin
- Vitamin A
- Saturated fat
- Protein
- Carbohydrates
How can you include it in your diet?
You can add one glass of cow’s milk to your everyday diet. It is recommended to do so in the morning with breakfast.
9. Oysters
Oysters are a type of clam that survive in seawater. They are not just delicious but equally full of nutrients like vitamin D. These have a surprisingly low calorie count and show a positive impact on your bone health.
Recommended Serving Size: 100 gm (3.5 ounce)
Vitamin D Content Per 3.5 Ounce: 320 IU
Other Nutrients:
- Vitamin B12
- Copper
- Zinc
- Phosphorus
- Protein
- Calcium
- Vitamin C
How can you include it in your diet?
A raw oyster must be had fresh and should be kept alive just before consumption or cooking.
10. Cheddar Cheese
Cheddar cheese is a taste-filled option in the Vitamin D foods list for vegetarians. It is also a great source of minerals like calcium and zinc.
Serving Size: 100 gm
Vitamin D Content Per 100 gm: 24 IU
Other Nutrients:
- Vitamin A
- Riboflavin
- Calcium
- Phosphorus
- Zinc
- Selenium
How can you include it in your diet?
Cheddar cheese can be used in multiple ways in your diet. You can use it as garnishing over salads, sandwiches and Italian dishes. It can also be had as raw dice or slice.
How Much Is Good?
The Recommended Dietary Allowance is a reflection of how much of each vitamin should be consumed each day. This index may vary with age, gender and body type. Following are the suggested dosage of the same considering minimal sun exposure:
Below 12 years: 400 IU
1-70 years: 600 IU
Above 70 years: 800 IU
Vitamin D Deficiency
Many a times sun rays aren’t enough to produce sufficient vitamin D in the body. Vegans and vegetarians have limited dietary options to choose from, which increases the risk of vitamin D deficiency. It can also be caused through medical conditions, poor sunlight exposure or impaired absorption of the vitamin.
Some of the common symptoms of vitamin D deficiency are as follows:
- Muscle weakness
- Bone pains
- Getting sick often
- Fatigue
- Depression
- Impaired wound healing
- Hair loss
Severe cases of vitamin D deficiency can cause rickets and osteomalacia, diseases characterized by the softening of bones.
Spending time outdoors is the perfect way to stimulate the production of vitamin D. However, it may not always be possible to do so. It is for this reason that keeping a healthy diet becomes even more essential. The intake of vitamin D can strengthen your bone structure and elevate the functioning of your immune system. Foods rich in vitamin D are mostly seafood, eggs and dairy products. Vegetarians can choose from fortified options.
