Vitamin D-Rich Foods: A Comprehensive List



Published on: 19-Dec-2022


10 min read


Updated on : 05-Dec-2023




Tarishi Shrivastava


Vitamin D-Rich Foods: A Comprehensive List

Vitamin D-Rich Foods: A Comprehensive List

share on

  • Toneop facebook page
  • toneop linkedin page
  • toneop twitter page
  • toneop whatsapp page

Winter is here. Hence, it is time to stock up on vitamin D-rich foods! From herring and sardines to cod liver oil, read more about some of the health benefits of eating these nutritious foods. 

Vitamin D is essential for many bodily functions, like bone health. It is also said that low levels of vitamin D can be a risk factor for autoimmune diseases.

When exposed to sunlight, our bodies produce vitamin D. It also reduces the risk of medical conditions like skin cancer. 

Table Of Contents

1. Daily Recommendation Of Vitamin D

2. Vitamin D Rich Foods

3. Vitamin D And Calcium

4. The Final Say

5. FAQs 

Daily Recommendation Of Vitamin D

Vitamin D is one of the essential vitamins that the body needs for health and well-being. Therefore, it is important to know the daily recommended dose of vitamin D, which is 600 IU. 

Vitamin D-rich foods include fatty fish, eggs, fortified milk products, and cod liver oil supplements. Make sure to take the recommended amount of vitamin D daily to avoid health problems.

Vitamin D Rich Foods

Vitamin D is essential for the body because it helps to regulate calcium and phosphorus levels in the blood. If you do not have enough of it, you may experience problems like muscle weakness, bone pain, and a lack of appetite. 

Fortunately, vitamin D is available in different forms, in eggs, fatty fish such as salmon, and fortified milk products. Supplemental forms of vitamin D are also available over the counter, so there is no need to worry about getting too much.

1. Canned Tuna

Vitamin D is essential for good health. It helps the body absorb calcium, promotes strong bones and teeth, and helps the body absorb vitamin A. Canned tuna is one of the greatest ways to get vitamin D.

Being low in calories is a healthy option for weight loss Tuna can be eaten as part of a meal or used as an ingredient in dishes like salad or sushi rolls. If you want to increase your vitamin D intake, canned tuna is a good choice!

2. Salmon

It is high in vitamin D, which helps boost your immune system and improve bone health. Additionally, this low-fat source of protein and omega-3 fatty acids is perfect for vegetarians and vegans alike.

Cooked or canned salmon are both good options to include in your diet. They contain very little fat and sodium, so you can enjoy Salmon's benefits without guilt. Another way to get your daily dose of Vitamin D is by eating eggs!

3. Mushrooms

Mushrooms are loaded with vitamin D and contain other nutrients, like phosphorous and protein, that help keep you healthy overall. When cooking with mushrooms, use moderate heat so they do not lose their nutritional value. Then, add them as part of a nutritious diet, or add them to your favourite dishes for extra vitamins and minerals!

4. Herring And Sardines

Vitamin D is essential for health. You can get the recommended amount of vitamin D from two types of fish - herring and sardines. These foods comprise mega-3 fatty acids, generally good for your health. 

If you are vegan or vegetarian, include these items on your list of vitamin D-rich foods. Other good sources of vitamin D include eggs, fortified milk products, mushrooms, and fortified breakfast cereals. 

5. Cod Liver Oil

It is essential for healthy bones and teeth and has also been shown to improve mental clarity and boost the immune system. It is important to include cod liver oil in your diet. It is not only rich in vitamin D, but it is also shown to be a source of healthy fats and vitamin K. 

So, not only is cod liver oil good for your health, but it is also a great source of nutrients. So, make sure to buy cold-pressed cod liver oil free from additives or fillers, and start enjoying the benefits today!

6. Egg Yolks

As we age, it becomes important to include certain foods in our diet that are rich in vitamin D. Eggs are a great way to get this important vitamin. You can add dairy products, fatty fish, and eggs to your diet. To ensure you get enough vitamin D, combine foods containing it into one meal or snack. Remember that vitamin D is essential for bones and teeth, so ensure to include egg yolks in your diet regularly.

7. Vitamin D-Fortified Foods

Vitamin D is essential for overall health and well-being. It is especially vital for people who are overweight or have cancer, as vitamin D plays a role in regulating cancer cell growth. Foods rich in vitamin D include breakfast cereals, fatty fish like salmon, egg yolks, fortified milk products, and supplements. To increase your chances of getting enough vitamin D, get outside daily and expose your skin to sunlight. Some people find that taking a vitamin D supplement is the best way to ensure adequate intake. 

Vitamin D And Calcium

Vitamin D is important for health for a few reasons. Firstly, it helps us absorb calcium from our food. Secondly, vitamin D deficiency can lead to calcium deficiency, which can be dangerous for your health. 

And finally, many foods are rich in vitamin D, which can fulfil your daily vitamin D requirement.

1. Soy Milk

Soy milk is a versatile and healthy beverage comprising vitamin D and other nutrients to your breakfast cereal or yoghurt. In addition, it is an excellent source of protein and fibre, which makes it an ideal choice for those who are lactose intolerant or vegan. Make sure to include soy milk in your diet regularly for the best health!

2. Orange Juice

It is a great source of vitamin D - just make sure to drink it in moderation. It is also important for regulating the body's calcium levels, so if you want to take advantage of its health benefits, eating oranges or other citrus fruits would be a good idea.

3. Cereal And Oatmeal

It is okay to skimp on calcium-rich foods when you start your day. Start with cereal and oatmeal, both good sources of vitamin D and calcium. In addition to this, dairy products such as milk, cheese etc., are great for building strong bones and teeth.

The Final Say

Even though our bodies can make vitamin D from UV light from the sun, that is not the most effective way to fulfil your vitamin D requirements. Vitamin D enhancements are the most effective way to reliably and securely meet your vitamin D necessities.


1. Should I take a multivitamin if I eat a lot of vitamin D-rich foods?

There is no need to take a multivitamin if you are eating vitamin D-rich foods, as your body can easily obtain the necessary vitamin from these foods. Getting plenty of sunlight and drinking fortified water or juice can help to increase your intake of this vitamin even further.

2. Why is it important to get enough vitamin D?

Getting the right amount of vitamin D is essential for your health, as it can help to regulate calcium absorption in the body, maintain strong bones, and produce serotonin. 

This mood hormone can elevate your spirits and make you feel happier and have other health benefits like fighting depression, reducing the risk of cancer, and improving nerve function.

3. Is there any risk involved in overdosing on Vitamin D?

There is no real risk of overdosing on Vitamin D. However, too much vitamin D can cause problems like hypercalcemia (a condition in which your body has too much calcium), nausea, vomiting, constipation and diarrhoea. Unless you have a deficiency of this vitamin or are taking supplements for other reasons, there is no need to worry about overdosing on vitamin D.

4. Should pregnant women take supplements containing high levels of Vitamin D?

There is no harm in pregnant women supplementing with 400 International Units of Vitamin D daily. This amount will help the fetus's brain development and increase its intelligence quotient. However, it is advised not to exceed 2,000 IU of vitamin D daily, as too much can lead to poisoning.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers. 

Subscribe to Toneop Newsletter

Simply enter your email address below and get ready to embark on a path to vibrant well-being. Together, let's create a healthier and happier you!

Download our app

Download TONEOP: India's Best Fitness Android App from Google Play StoreDownload TONEOP: India's Best Health IOS App from App Store

Comments (0)

Leave a reply

Your email address will not be published. Required fields are marked *

Explore by categories