12 Must-Have Vitamin D-Rich Foods And Fruits to Achieve 100% Daily Intake

Vitamin D is often called the "sunshine vitamin" because your body makes it when exposed to sunlight. But why is it so important? The health benefits of vitamin D are many, including maintaining bone health, immune support, and even mood regulation. It helps your body absorb calcium, ensuring strong bones and teeth while reducing the risk of fractures. There are two types of vitamin D: D2 or ergocalciferol (found in plant-based sources) and D3 or cholecalciferol (from animal sources and sunlight).

While sunlight is a natural source, winters can be tricky. Who wants to step outside into the cold with dim sunlight? That’s when a carefully curated vitamin D food list saves the day! 

Foods like fatty fish, fortified milk, and even UV-exposed mushrooms can help you meet your daily requirements. This blog dives into a detailed vitamin D-rich foods chart, exploring what foods have vitamin D, offering you a vitamin D foods list, and highlighting the daily recommended intake of foods with vitamin D to keep you healthy. So, let’s explore these foods rich in vitamin D!

Table Of Contents 

1. What Foods Are Highest In Vitamin D? 12 Vitamin D-Rich Foods List 

2. In Which Fruit Is Vitamin D High? 5 Fruits Rich In Vitamin D

3. How Do You Get 100% Vitamin D, And What Is The Recommended Daily Intake?

4. The Final Say 

5. FAQs

6. References 

What Foods Are Highest In Vitamin D? 12 Vitamin D-Rich Foods List 

What foods have vitamin D? Here is the ultimate vitamin D food list: 

1. Cod Liver Oil

No vitamin D food list can ever start without cod liver oil. Indeed, it is a rich source of vitamin D, providing 34 mcg (1,360 IU) per tablespoon. Vitamin D3 in cod liver oil contributes to calcium absorption in the bones. High in omega-3 fatty acids, cod liver oil is beneficial for reducing inflammation and helping the brain. The bioactive substance 25-hydroxyvitamin D (25(OH)D) or calcidiol in cod liver oil is very efficient at increasing serum vitamin D concentrations.

2. Trout (Rainbow)

Farmed rainbow trout has 16.2 mcg (645 IU) of vitamin D per 3 ounces. This fatty fish is also a good source of vitamin D3, which is necessary for bone mineralisation, thus making it one of the best foods to improve bone health. In addition, it is an important source of omega-3 fatty acids, which is beneficial for cardiovascular health. The vitamin D content in trout depends on its diet. Fish fed on vitamin D-enriched feed acquire higher amounts in their body tissues.

3. Salmon (Sockeye)

Sockeye salmon provides 14.2 mcg (570 IU) of vitamin D per 3 ounces. Its vitamin D3 will support calcium homeostasis and immune function. Calcidiol is more abundantly bioavailable in salmon than any other source. Salmon is also high in healthy fat content, which helps the body absorb fat-soluble vitamins like vitamin D.

4. UV-Exposed Mushrooms

Beyond their numerous health benefits, mushrooms are also a good source of vitamin D. Mushrooms exposed to UV light, like white mushrooms, provide 9.2 mcg (366 IU) of vitamin D2 per half cup. UV treatment converts ergosterol, a compound in mushrooms, into vitamin D2. Although less potent than D3, it still plays a role in maintaining calcium balance and supporting immune function.

5. Sardines

Next on the vitamin D food list are sardines. Two sardines offer 1.2 mcg (46 IU) of vitamin D. Sardines contain both vitamin D3 and 25(OH)D, which boost serum vitamin D levels. Their small size makes them a safe source of vitamin D with minimal risk of heavy metal contamination, unlike larger fish.

6. Egg Yolks

A single large egg yolk contains 1.1 mcg (44 IU) of vitamin D, primarily as D3 and 25(OH)D. This bioactive form is five times more effective in raising vitamin D levels. Eggs are also rich in phospholipids, which improve the absorption of fat-soluble vitamins.

Also Read: 6 Egg Yolk Benefits for Weight Gain: Learn How Raw Eggs Can Fuel Your Fitness Journey! 

7. Fortified Cereal

Ready-to-eat cereals contain about two mcg (80 IU) of vitamin D per serving. The vitamin D3 added ensures an easy and convenient means to maintain serum levels. Combined with fortified milk, this can provide a double whammy for bone health.

8. Tuna (Light, Canned)

Canned tuna contains one mcg (40 IU) of vitamin D per 3 ounces of fish. This convenient source of D3 and 25(OH)D promotes bone density and cellular function; the oil-packed version maximises this vitamin's availability.

9. Cheddar Cheese

Cheddar cheese is one of the best cheeses for weight loss and provides 0.4 mcg or 17 IU of vitamin D per 1.5 oz. It also contains minor amounts of 25(OH)D3 that support bone health, and the calcium content synergistically enhances its action on bone strength.

10. Fortified Milk

Vitamin D-fortified milk contains about 2.9 mcg (120 IU) per cup. Fortification adds vitamin D3, which helps in the synthesis of calcitriol, the active form of vitamin D. Its calcium content enhances its role in bone health.

11. Fortified Soy Milk

Soy milk, fortified with 2.5–3.6 mcg (100–144 IU) of vitamin D per cup, is a great vegan option. Fortified soy milk matches cow's milk's calcium and vitamin D levels and helps maintain bone and muscle health.

12. Portabella Mushrooms

The vitamin D food list ends with yet another healing fungus. Raw portabella mushrooms contain small amounts of vitamin D2 (0.1 mcg/4 IU per half cup). Although less potent than D3, it still contributes to maintaining vitamin D levels, especially for plant-based diets for weight loss. The vitamin D2 content increases significantly when exposed to UV light.

Also Read: 13 Serious Vitamin D3 Deficiency Symptoms You Should Be Aware Of! 

In Which Fruit Is Vitamin D High? 5 Fruits Rich In Vitamin D

In which fruit is vitamin D high? The following vitamin D food list is all about fruits: 

1. Figs (Anjeer)

You must have heard about the benefits of soaked anjeer for weight loss but did you also know that it is a good source of vitamin D? Yup, fig fruits are known for their high vitamin and mineral content, including calcium and potassium. They provide a good amount of vitamin D, which can help in calcium absorption, promoting bone health.

2. Oranges

Oranges are mostly famous for being a high vitamin C source, but some of them are commercially fortified with vitamin D. This makes orange juice a possible source of this vitamin.

3. Papaya

Papaya contains small amounts of vitamin D along with other vitamins like A and C. Its antioxidant properties help support overall health and may aid in the metabolism of vitamin D.

4. Avocado

Although avocados do not contain significant amounts of vitamin D, they are rich in healthy fats that facilitate the absorption of fat-soluble vitamins, including vitamin D, from other sources.

5. Guava

Guava is another fruit that offers a small amount of vitamin D along with high levels of vitamin C and fibre. Its nutrient profile supports immune health and may enhance the body's ability to utilise vitamin D effectively.

Also Read: What Are the Natural Sources of Vitamin B3? Discover The Functions Of Vitamin B3 In The Body Here! 

How Do You Get 100% Vitamin D, And What Is The Recommended Daily Intake?

To achieve 100% of your daily vitamin D needs, consider the following strategies:

1. Sunlight Exposure

Your body synthesises vitamin D when your skin is exposed to sunlight, specifically UVB rays. Aim for about 5 to 30 minutes of sun exposure several times a week, depending on your skin type and the season. The early morning sun is particularly effective for this purpose.

Also Read: How Do You Take Sunlight In Summer? Explore 7 Considerable Measures! 

2. Dietary Sources

• Fatty Fish: Include fatty fish like salmon, mackerel, and trout in your diet. For instance, a 3.5-ounce serving of cooked salmon can provide 600 to 1000 IU of vitamin D, which often exceeds the daily requirement.

• Fortified Foods: Many foods are fortified with vitamin D, such as milk (typically providing 120 IU per cup), cereals, and plant-based milk alternatives (soy, almond, oat). Check labels for specific amounts.

• Mushrooms: Certain mushrooms exposed to UV light can also be a good source. For example, maitake mushrooms can contain up to 2,348 IU per 100 grams.

• Egg Yolks: One large egg yolk contains about 37 IU of vitamin D and can be easily added to various dishes.

  
  

Also Read: Vitamin D Deficiency In India: How To Address The Deficiency? 

3. Supplements

If dietary sources and sunlight exposure are insufficient, consider taking a vitamin D supplement. Vitamin D3 (cholecalciferol) is generally more effective than D2 (ergocalciferol) at raising blood levels of vitamin D. 

ToneOp Care’s Bone 360 is your ultimate solution for stronger bones and enhanced muscle health, powered by the essential benefits of vitamin D3. This vital nutrient not only supports calcium absorption but also helps reduce the risk of osteoporosis, ensuring your bones remain strong and resilient.

Age-specific recommendations for daily intake vary, and health status but is generally around 600 IU for adults, increasing to 800 IU for older adults. The following table provides the ideal daily vitamin D intake by age and gender: 

Also Read: Vitamin D Toxicity Symptoms, Effects, Overdose & More | ToneOp 

The Final Say 

Getting enough vitamin D is important for our health. This vitamin keeps our bones strong and supports our immune system. To achieve 100% of your daily intake, you can refer to the vitamin D food list we discussed. By including a variety of vitamin D-rich foods in your meals, you can ensure you are meeting your needs. 

Remember to check the vitamin D foods list for the best options, like fatty fish, fortified milk, and mushrooms. Eating these foods with vitamin D will help keep you healthy and feeling great!

FAQs

1. What are the symptoms of vitamin D deficiency?

Symptoms of vitamin D deficiency can include fatigue, bone pain, muscle weakness, and mood changes like depression. In children, it may lead to rickets in children, characterised by bowed legs and delayed growth due to weak bones.

2. Which is the best vitamin D supplement?

The best vitamin D supplement is typically vitamin D3 (cholecalciferol), as it is more effective at raising blood levels of vitamin D compared to vitamin D2. You can get this vitamin from ToneOp Care’s Bone 360 tablets. 

3. What vegan foods with vitamin D should I add to my diet to ensure I get enough of this nutrient?

Vegan foods that contain vitamin D include fortified plant-based milks (like almond and soy milk), fortified orange juice, and UV-exposed mushrooms. These options help ensure adequate vitamin D intake for those following a vegan diet.

4. What is included in the vitamin D food list that can help prevent deficiency?

The vitamin D food list includes fatty fish (like salmon and mackerel), egg yolks, fortified dairy products, and certain mushrooms. Incorporating these foods can help maintain sufficient vitamin D levels and prevent deficiency.

References 

• https://medlineplus.gov/vitamind.html 

• https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ 

• https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ 

• https://www.cdc.gov/nutrition/infantandtoddlernutrition/vitamins-minerals/vitamin-d.html 

  
  

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