Vitamin D Rich Foods | Benefits, Signs & Symptoms Of Vit D Deficiency
vitamin D rich food

Vitamin D Rich Foods | Benefits, Signs & Symptoms Of Vit D Deficiency

Vitamin D is an essential nutrient required for the growth and wellness of one’s body. It is necessary for your bones, promotes mental health, and helps heal wounds faster.

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Also known as the ‘sunshine vitamin’, vitamin D is produced by the body when it comes in contact with sunlight. However, food and supplements can also be added to the list when we discuss how to increase vitamin D in the body.

Vitamin D is one of the vital nutrients that the body requires to grow and develop, as one of its chief health benefits includes its ability to allow efficient absorption of calcium by the bones. Food sources are considered to be a safer way of acquiring this vitamin, for sunshine can sometimes cause the skin to age or cause heat-related rashes, and other severe skin conditions.

Let’s take a look at some of the food items that are loaded with vitamin-D.

Watch: Health Benefits Of Vitamin D Rich Foods

Food Items Rich In Vitamin D – Overcome Vitamin D Deficiency With These Foods

Though the list of healthy foods containing vitamin D is quite short, it still contains a variety of items ranging from dairy products to other food items such as seafood and vegetables.

Here are some options that you can incorporate into your diet to make it Vitamin D-rich:

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1. Curd

Since milk itself is a great source of vitamin D, it could also be stated without a doubt that its other derivatives, such as curd, are also loaded with the same vitamin.

However, the reason behind us mentioning curd without mentioning milk is because yogurt has more vitamin D as compared to milk, the item from which it is derived. This is because the curd is prepared by the process of curdling, which is a process of removing milk solids from the liquid (whey). As the milk solids get separated from the whey, it becomes more and more concentrated, thus making milk have a lower vitamin D content when compared to curd.

Experiencing Vitamin D deficiency in the body? Start consuming an adequate amount of curd daily.

Also Read: Is Curd Good For An Upset Stomach? | How To Set Dahi (Curd) The Right Way

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2. Eggs

Eggs are loaded with vitamin D, in fact, just a single large egg can provide you with 10% of your daily requirement (RDA) for vitamin D. In addition to that, eggs can also prove to be an excellent source of other vitamins and minerals.

Do keep in mind that eggs have the seventh-highest cholesterol content among other foods, so their consumption should be regulated and controlled. This nutritionally dense food item can be advantageous for one’s health if consumed responsibly. 

Eggs are a rich source of vitamin D, but eggs are also high in cholesterol. Hence, you must take note of its consumption and avoid over-indulgence.

Eggs are a rich source of vitamin D that is also high in cholesterol, thus you must take note of its consumption.

3. Mushrooms

Considered to be the only plant-based source of vitamin D, mushrooms contain an adequate amount of vitamin D.

You need to note that the vitamin D content of mushrooms differs from one to another, for mushrooms produce vitamin D only when they are in direct contact with the sunlight. So keep in mind that a home-grown mushroom will be of no good use, as it would contain a negligible amount of vitamin D. 

Consume organic mushrooms grown in proper sunlight to get all the benefits of vitamin D.

sliced mushroom
Mushrooms are the only plant source available that is adequately loaded with vitamin D.

4. Cod Liver Oil

The cod liver can be named one of the richest vitamin D sources because it contains a more than sufficient amount of vitamin D. About 100 g of cod liver oil can contain over 10,000 IU of vitamin D, which is quite a huge number, as the daily requirement for vitamin D ranges from 1000 to 4000 IU.

Apart from that, cod liver oil is exceptionally loaded with vitamin A and it is also extremely low in calories, thus there is no reason for it to be a wrong choice in a vitamin D-rich diet for our health

5. Orange Juice

Yet another specific source for vitamin D, fortified orange juice can contain about 100 IU of vitamin D per 250 ml, which seems quite adequate if you cover the rest of your daily requirement using other food items.

People who suffer from some form of milk allergy and cannot consume milk are often advised to switch to orange juice, as it provides a more reliable alternative for milk and it even has more vitamin D content which our body needs

glass of freshly squeezed orange juice
Orange Juice can prove to be a great milk alternative for people suffering from lactose intolerance.

6. Salmon

If you are a seafood fanatic, then you are in luck. Seafood is also quite boastfully loaded with vitamin D and salmon is among the topmost players.

A 100 g of this fish can provide your body with 526 IU of vitamin D. People who are suffering from vitamin D deficiency are advised to consume it daily or as needed

7. Tuna

Canned tuna is often praised for its high vitamin D content and is commonly recommended to people who are suffering from vitamin D deficiency. About 100 g of tuna, similar to salmon, can provide its consumers with about 326 IU of vitamin D.

However, the only drawback of adding tuna into your diet is its methylmercury content. Methylmercury is a toxin that is found in many fish, thus it is also advised that while adding tuna into your diet, you must take note of its consumption.

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Benefits Of Vitamin D

Now that we have discussed a few items that you can add to your diet for consuming a significant amount of vitamin D, you also need to know the reason behind the importance of this nutrient and how its adequate consumption improves health.

Here are a few spectacular benefits to our body and health that you can link with the consumption of Vitamin D:

1. Strengthen Bones

One of the most common and obvious benefits of vitamin D is its ability to strengthen bones. Vitamin D enables the absorption of calcium in our body, which in itself is considered to be a building block for our bones.

2. Cancer Prevention

One of the fundamental properties of vitamin D is its ability to regulate cell growth, thus, a significant supply of vitamin D in one’s body can aid in cancer prevention. Furthermore, it could effortlessly stall the production of new blood vessels in cancerous tissues.

3. Managing Mental Health

Vitamin D is one of the major components of our brain receptors, hence they play an important role in managing mental health. If the proper supply of vitamin D is not present in the body, the receptors could stop functioning properly and may increase the risk of diseases such as dementia.

4. Warding Off External Pathogens

Vitamin D is also vital for the strengthening of your immune system, as vitamin D  is responsible for warding off external pathogens such as germs and viruses, thus keeping you and your body healthy and fit. There is a reason why people suffering from vitamin D deficiency get sick more often.

Vitamin D Deficiency: Signs And Symptoms

According to a study, vitamin D deficiency is quite common in India, thus it makes it important for us to discuss various signs and symptoms that you might experience when your body is low on vitamin D.

1. Bone And Back Pain

This would probably be the most easily distinguishable symptom of vitamin D deficiency. Since this vitamin is responsible for ensuring the absorption of calcium in the bones, its deficiency, however, results in weak bones, which further causes pain and fatigue in the body.

2. Poor Mental Health

As one of the most common components of the brain receptors, the lack of vitamin D can cause a breakdown in their functioning, which would, in the end, result in the deterioration of one’s brain health and extreme cases might impair one’s cognitive functioning.

3. Depression

Vitamin D is often associated with its ability to enhance the consumer’s mood, thus its low supply can result in a depressed state of mind.

4. Slow Wound Healing

Higher consumption of vitamin D is directly linked with the production of cells responsible for creating new skin cells. This proves that a low supply of vitamin D can slow down the process of healing wounds.

5. Weak Bones

Weak bones occur when the bones start to lose more calcium and absorb less of it. This can be commonly observed in older people, and it occurs due to the lack of vitamin D in the system, as this vitamin is important for the absorption of calcium by the bones.


We can now conclude that vitamin D is an essential nutrient required for the growth and wellness of one’s body. Good for your bones, a potion for your brain, and a healing agent for your wounds, this powerful vitamin is a multi-tasker indeed. 


1. Which fruits are high in vitamin D?

There are no fruits that are high in vitamin D. However, many brands offer orange juice that is fortified with vitamin D. In fact, there are very few foods that are rich in vitamin D.

2. Is taking vitamin D supplement healthy?

It is said that vitamin D supplements are not harmful, only when they are consumed under some supervision. Taking too many supplements could cause calcium to build up in the body, which could cause other health problems. It is best to first consult your doctor before consuming any supplement.

3. What is the best way to up your vitamin D level in the body?

One of the best ways to up your vitamin D levels in the body is to spend time under sunlight. The best time to soak in the sun is 10 am to 3 pm. Spend good 10-20 minutes or as directed by the doctor.

During this time, it is said, that the body is more efficient in producing vitamin D. In case of extremely low vitamin D levels, please visit a doctor for accurate medication.

4. How much vitamin D levels are considered normal in a healthy person?

In a healthy person, 20 nanograms/milliliter to 50 nanograms/milliliter is said to be adequate for healthy people.

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