Home Healthy Foods Vitamin D Rich Foods that Everyone Should Include in diet

Vitamin D Rich Foods that Everyone Should Include in diet

Vitamin D Rich Foods that Everyone Should Include in diet

Bought all the veggies and groceries from the market? Are there any vitamin D rich foods in those vegetables in your bag? Not sure? So, firstly you should know what are the foods rich in vitamin D. You are at the right place. Here you’ll find the list of regular foods that contain vitamin D in them. Look down the page and get the sources.

Before going to know the sources of vitamin D, let us know why vitamin D and what are the vitamin d benefits

Why is Vitamin D important?

The vitamin D is necessary to absorb the calcium and promote the growth of bones. When there is a deficiency of vitamin d or low vitamin d content, it will be a cause for Rickets. This is the condition where bones get fragile and soft in children. Also, it leads to osteomalacia in adults. Not only for the bone formation, but vitamin D is also important for the other body functions.

[Read Also: Sources of vitamin A]

List of Vitamin D Rich Foods

The best way to give vitamin D for your body is to sit in the sunshine. But it is not possible throughout the year because of the seasonal variations. So, to get this vitamin for the whole year, you have the following wonderful foods.

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Vitamin D rich foods
Foods high in vitamin D

Cod Liver Oil

The cod liver comes with a strong mint or citrusy flavor in the oil form or a capsule form. If you can bear that flavor, then this makes the best vitamin d rich food. One tbsp of the cod liver oil provides a vitamin D of 1,300 IUs. This is twice greater than the daily requirement of 600 IUs.

The golden cod liver oil is not only rich in vitamin d but also in omega-3 fatty acids. Adding this to your diet helps you to have stronger bones. It fights osteoporosis in adults, improves the functioning of the brain and nervous system.

[Get more information from iron rich foods list]


Another regular food that contains vitamin D is an egg. One egg in your daily routine will provide you a 10% of vitamin d. The inner yolk is the source of this essential vitamin. So, you should take the whole egg to get its complete nutrition. But a daily consumption of the whole egg is not a better idea because of the cholesterol level.

The eggs are not only the sources of vitamin D. They are also the sources of protein, choline sulfur, amino acids, etc. They help you to get the healthy hair, nails, and an entirely healthy body.

The yolk of one egg provides you 40 IUs of the vitamin D. So, you can consider the egg yolk as one of the vitamin D rich foods.

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Chocolate Milk

The chocolate milk is one of the foods with vitamin D. The combination of white and chocolate milk gives us 16 nutrients along with calcium and vitamin D. The flavor, sweet taste and nutrients together make this one of the best sources of vitamin D. One cup of the chocolate milk fulfills 20% of the vitamin requirement.

vitamin D rich foods
Chocolate Milk

The other nutrients of chocolate milk are the following.

  • Proteins.
  • Vitamin A, B6, B12.
  • Riboflavin.
  • Niacin.
  • Thiamine.
  • Pantothenic acid.
  • Folate.
  • Calcium and magnesium.
  • Phosphorus, potassium, zinc, selenium.

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Our body absorbs vitamin D when we are under the sunshine. Similarly, the vegetables absorb vitamin d from the sunshine while they are growing. One of those vegetables are the mushrooms. The types of mushrooms which are the vitamin d sources are the following.

Types of vitamin D mushrooms

  • White mushrooms.
  • Shiitake mushrooms.
  • Portobello mushrooms.

You will get 3% of the daily vitamin D from four shiitake mushrooms. A serving of one cup of portobello mushrooms gives you 64% of the daily vitamin. They just add 22 calories to your diet. The portobellos are also the sources of antioxidants, minerals like copper, iron, and potassium.

Sour Cream

You find this sour cream mostly in the junk food. But do you know that sour cream is one of the vitamin D rich foods? Yes. The sour cream makes a healthy side dish with the other healthy foods. One tbsp of the cream provides you 2IUs of the vitamin.

The sour cream is beneficial to an extent because of its nutrients. It has calcium, potassium, protein, vitamin A, and vitamin D as well.


Butter is high in saturated fat is a common opinion. But the fact is that saturated fats are essential for a healthy body. They absorb the essential nutrients, vitamins, and antioxidants. Though butter has little vitamin D in it, it is helpful. It absorbs and uses the vitamin D from the other sources you take.

A limited intake of butter makes it a healthy addition to your diet. One stick of butter provides you 9 IU and 102 calories.

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The health benefits of shrimps are now popular. The party rockers of these days prefer the shrimp cocktails for sure in their parties. This may or may not be with the knowledge of shrimp benefits.

vitamin D foods

The shrimps are the right sources of various vitamins and minerals. The omega three fatty acids reduce inflammation, cholesterol, and improves the bone strength. They are also the sources of protein, iron, vitamin B12, and vitamin E. You will get 2 IU of vitamin D from 3 ounces of butter.

Orange Juice

When you are on a diet, orange juice is a good starter. The orange not only helps in weight loss but also a food rich in vitamin d. 1/2 cup of orange juice provides you 45IUs of vitamin D.

With the thought of more benefits with orange juice, too much consuming it ‘s a bad idea. Because there will be a limitation of body vitamin requirements. If there are any excess levels of vitamins, it leads to some other health issues. So, ensure that your regular food is with enough amount of nutrients.

These are some of the common vitamin D rich foods. Remember to consume them in a limited quantity. Because vitamin d deficiency and excess vitamin d dosage in our body is also a health problem.

If you are not satisfied with these foods, just go out in the mornings. And wander all around. Because the Uv rays of sunshine are the purest and highest source of vitamin D.

Go Outside and Get Some Sunshine


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