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7 Vitamin D Rich Foods You Can Include In Your Diet To Avoid Its Deficiency

7 Vitamin D Rich Foods You Can Include In Your Diet To Avoid Its Deficiency

Ever since the pandemic began, most of us have been spending more time indoors. While it is perfectly alright, it also means that we haven’t been getting enough sunlight, which is essential for our bodies to create vitamin D. Vitamin D is a necessary nutrient that is imperative for the body to absorb calcium, which in turn is crucial for the development of strong bones. Apart from sun exposure, you can also try eating certain foods rich in vitamin D, to meet the recommended daily value.   

Are you clueless as to which foods are rich in vitamin D? If so, you might wanna take a look at our list of Vitamin D-rich foods that you can incorporate into your diet! 


Vitamin D Rich Foods For Vegetarians

Vitamin D is a fat-soluble vitamin that is known to help your body absorb and retain calcium and phosphorus. Both calcium and phosphorus play an important role when it comes to bone formation. Vitamin D is required not just for maintaining healthy bones, but also for the regulation of numerous other cellular functions in your body. Which is why it is important to make sure you are getting adequate vitamin D. However, adding vitamin-D-rich foods to your diet can be a bit difficult if you’re a vegetarian as most foods rich in vitamin D are animal products. That doesn’t mean there are no options at all! Check out this list of Vitamin-D-rich foods for vegetarians to know more.   


Mushrooms - vitamin d rich foods
Unsplash- Mushrooms – vitamin d rich foods

Here’s a fun fact- mushrooms have the ability to make vitamin D when they’re exposed to UV light, which makes them the only edible plant sources of vitamin D! Having said that, it is also important to note that not all mushrooms that you find in the market are exposed to UV light, and also, not all mushrooms are edible. Your best bet, in this case, would be to look for a label that mentions vitamin D content. Not just vitamin D, mushrooms are also popular zinc-rich foods that can be easily incorporated into your diet. 



Cheese - vitamin d rich foods
Unsplash- Cheese – vitamin d rich foods

Cheese is yet another natural source of vitamin D. However, it wouldn’t be accurate to call it a food rich in Vitamin D as it contains very small amounts of the vitamin. The vitamin D content varies based on the type of cheese you’re eating. For example, cheddar cheese has more vitamin D content than mozzarella cheese does. Meanwhile, cottage cheese has almost no vitamin D! Once again, it’s a good idea to check the nutrient label of the cheese you’re buying.

Zinc Rich Vegetables In India


Fortified Foods

Fortified Foods - rich food in vitamin d
Unsplash- Fortified Foods – rich food in vitamin d

While very few vegetarian foods contain vitamin D naturally, some foods such as milk, yogurt, edible oil, soy milk, sugar, ghee, etc may be fortified with this nutrient. The fortification of food items varies in different countries, but you’re most likely to find it in milk and edible oil. Besides, certain oatmeals and breakfast cereals are also often fortified with vitamin D, which you can find out by checking the label of the product before you buy. 

Vitamin D Rich Foods For Non-Vegetarians

Non-vegetarians do have more options than vegetarians when it comes to foods rich in vitamin D. Check out the list of vitamin D-rich foods for non-vegetarians below.  


Fatty Fish

Fatty Fish - foods rich in vitamin d
Unsplash– Fatty Fish – foods rich in vitamin d

Fatty fish or oily fish such as sardines, salmon, tuna, and herring contain considerable amounts of Vitamin D. Fried, smoked, or roasted, these fish can be prepared in a variety of ways as per your liking. There are numerous recipes available online that will help you prepare these vitamin D-rich foods using tasty ingredients at home.

Cod Liver Oil

Cod liver oil has traditionally been popular as a vitamin D-rich food. It has been used in the treatment of rickets which is a common result of Vitamin D deficiency. Cod liver oil is consumed through supplements available in many online or local marketplaces. However, you shouldn’t be taking vitamin D supplements daily or without consulting your doctor first. 


Egg Yolks

Egg Yolks - vitamin d rich foods
Unsplash- Egg Yolks – vitamin d rich foods

If you are averse to consuming meat or seafood, egg yolks are a great alternative to top up Vitamin D in your system. It is important to note that the amount of Vitamin D you get from egg yolks will depend upon how the eggs were farmed. Ideally, free-range chickens who spend a good amount of time under the sun produce eggs with the most vitamin D-rich yolks.

Red Meat

Red Meat - rich food in vitamin d
Unsplash– Red Meat – rich food in vitamin d

Apart from being a healthy source of protein and an iron-rich food, red meat is also rich in vitamin D. Although different meats like mutton, pork, beef, etc contain varying amounts of the vitamin, they can still be considered as foods rich in vitamin D. With a whole range of tasty recipes that utilize red meat, you can make it a part of your regular diet and still never get bored of it. However, red meat should be consumed in moderation as it has also been linked to an increased risk of heart diseases.



Below are some frequently asked questions about vitamin-D-rich foods that will help clear all your doubts.

Do bananas have vitamin D?

No, bananas do not contain Vitamin D. However, they are an excellent source of magnesium, a nutrient that helps in activating vitamin D in your body.


Which food is highest in vitamin D?

Fatty fish such as salmon, sardines, herring, and mackerel are excellent sources of vitamin D! While a 100 gram serving of wild salmon can provide 124% of the DV, farmed salmon can provide approximately 32% of the daily value of vitamin D.  

Which fruit is high in vitamin D?

No fruit is high in vitamin D. If you’re a vegan or a vegetarian, you can opt for fortified orange juice. Just check the nutrients label before you buy it, to be sure if the juice is fortified with vitamin D or not. 


Fiber-Rich Foods: Fiber-rich foods are important to keep your gut healthy and they can also reduce the risk of chronic health conditions. Check out this list of fiber-rich foods to know which foods are loaded with fiber! 

Foods For Hair Growth: Did you know that there are certain foods that can help you with improved hair growth and overall hair quality? It’s true! Check out our list of the best foods for hair growth that you can include in your diet to achieve long, lustrous locks. 


Vitamin E Rich Foods: Vitamin E is an important vitamin that has numerous health and skin benefits. Check out which foods are rich in vitamin E so that you can incorporate them into your diet. 

Featured Image: Unsplash

07 Mar 2022
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