Healthy Eating: 7 Foods That Are High In Vitamin D

Vitamin D is an essential nutrient naturally produced in our body when it’s exposed to sunlight. Many of us suffer from a deficiency of this vitamin due to staying indoors and wearing SPF-based formulas whenever we step outside. 

There are numerous benefits of vitamin D, which is also called the “sunshine vitamin.” It helps fortify our bones, muscles, and teeth and boosts our immunity to combat diseases. It also stimulates the absorption of calcium and phosphate, which are needed for maintaining healthy bodily functions. 

Low levels of vitamin D can lead to bone deformation in kids, leading to a disease called rickets. Adults can suffer from bone fractures and muscle weakness, characterized by osteoporosis and osteomalacia. Here are some vitamin D-rich foods to add to your daily diet


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Salmon is a fatty fish that is widely consumed worldwide and has multiple benefits for our bodies. It improves heart health and boosts our immune system, thus preventing the risk of chronic heart diseases. A 100 gram serving of farm-fresh salmon contains about 66% of the daily value of vitamin D. 


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Sardine is another healthy fish containing omega-3 fatty acids, which are suitable for heart health. They are high in calcium, which helps make the bones strong when combined with vitamin D. Two canned sardines constitute about 6% of the daily value. 


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The liver is a slightly heavy meal option but extremely rich in nutrients which provide an instant energy boost. Meat and beef livers are used widely to prepare tantalizing steaks and grilled recipes and provide 5% of the daily value. 

Fortified Foods 

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If you’re looking for meatless and vegan sources of vitamin D, then perhaps consuming cereals will board well for you. They make for wholesome breakfast options and are best enjoyed soaked in warm milk. Half a cup of cereals includes 17% of the DV. 

Egg Yolk 

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Eggs are another excellent substitute for people running away from fish and meat options. Egg yolks are rich in vitamin D, so you can either eat boiled eggs or prepare a delicious omelet for yourself. One whole egg contains 6% of the DV. 

Cod Liver Oil 

If you’re allergic to fish, taking cod liver oil can help you compensate for your vitamin D intake. It is a good source of omega-3 fatty acids, and one teaspoon of cod liver oil contains 150% of the DV. 


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Mushrooms are chock full of antioxidants and make healthy and tasty lunch, dinner, and everyday snacking options. Half a cup of sliced mushrooms can provide nearly half of the daily value. 

Written By:
Ayesha Muhammad

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