Vitamin D Rich Foods: Top 7 Foods You Need to Eat for Optimal Health!

They say that ignorance is bliss. But trust us, sometimes it is not. Especially when it comes to health, ignorance turns into sickness. 

There are nutrients that we often take for granted. And then comes nutrients that we ignore. 

Take vitamin D for example, the so-called ‘sunshine vitamin’. Many suffer from deficiency when we speak about this vitamin. This is after the fact that it is vital to our health. 

Now you might say, “Don’t our bodies produce it when we are exposed to the sun?” Indeed. But even when our bodies produce it, most of us do not get our daily dose. And that’s a shame because vitamin D plays a crucial role in our bone health, immune function, and overall well-being. 

So what’s the solution? It is simple – increase your intake of foods rich in vitamin D. But before we delve into the sea of 7 vitamin D foods, let’s understand why this vitamin is so important.

From mood to immunity: The many reasons why Vitamin D is vital 

Test it yourself – stay away from the sunshine for a few days to a few weeks. Tell us if you feel better or not. If you are a human, chances are that you’ll likely feel low. And this weakness won’t be physical alone. It will be emotional as well. It is because we miss our dose of vitamin D and its many benefits. What are they? Here is how it supports our well-being –

• Helps our bodies absorb calcium. And don’t we all know how important calcium is for bone health? 
• Enhances the overall mood and makes us feel uplifted. This also is the reason why we feel uplifted in the gentle sunshine. So, don’t miss your daily dose of morning and evening sun.
• Keeps bones healthy and in good shape. It is a true hero when it comes to fractures and breaks.
• Strengthens immunity and prepares you to fight germs and bacteria lurking out there.
• Lets you have stronger muscles.
• And just as it strengthens your bones and muscles, it strengthens your teeth as well. These pearly whites love the dose of vitamin D.

But how much vitamin D should one consume per day? It depends on many factors such as age, gender, condition, etc.

An infant below 12 months of age should be fed 400 IU of vitamin D per day.
The recommendation for people aged 1-70 is 600 and above-70 is 800 IU. ^[1]

Now, that we understand how wonderful this vitamin is, let’s learn about the top 7 Vitamin D foods.

Top 7 vitamin D foods

Indeed, sunshine is a good source of vitamin D, but you should not solely depend on it. Plus, exposing your skin to the sun for too long will cook it away. Getting vitamin D at the cost of sunburn is definitely not a wise idea. The alternate solution is to go for food items. So, what are some of the foods rich in vitamin D?

Let’s look at the veg options first

Non- Vegetarian Vitamin D rich food sources

1. Yummy yellow yolks

Everyone will tell you that eggs will make you grow your muscles. Ask a puffed-up gym buff and you might hear “Oh! Close your eyes and stuff your mouth with these”. But rarely will anyone tell you about their vitamin D part. Most of us discard the yellow part. This yellow part, which is called egg yolk, is rich in vitamin D.

One large egg, hard-boiled, contains 43.5 IU of Vitamin D, which is nearly 8% of the daily limit. ^[2]

Having 2-3 large eggs will help you have 50% of recommended daily intake of vitamin D. Eat sunny-side up, eat it hard, or turn it into that delicious cheese omelet. Eat it in any form, but eat. However, there are a few things to take care of when making eggs: you’re a part of your daily diet.

• Don’t consume too many eggs regularly. If you love to eat them every day, keep the count to one if you are not physically active. And if you are a physically-active personality, increase the number to two. 
• Don’t bathe your eggs in unnecessary amounts of fat. This will turn something healthy into an unhealthy dish. Put that oil or butter stick away. Or if you cannot resist using them, keep it low.
• While all eggs look the same, inside they are different. You might want to choose eggs coming from free-range or pasture-raised chickens. Why? Because the nutrient value is always higher in them.
• Although eggs are nutritious, don’t depend on them alone. Always have a diverse diet that is rich in vegetables, fruits, nuts, and other healthy foods.

2. Cod liver oil

Fish have been a healthy name among health-conscious people. It gives us high-quality protein. It stays soaked in omega-3 fatty acids that are known to keep our hearts healthy. Not only this, but it also enhances our memory. But not all of us consume fish. This is where cod liver oil comes in.

Cod liver oil is a super supplement for those who cannot eat fish but still want to cherish its many benefits. Now, what is it? As the name suggests, it is an oil that is produced by the liver of cod fish. Many consider it to be a super tonic. 

Mere 4.5 grams of cod liver oil contains 450 IU of vitamin D, which fulfils 75% of an adult’s daily requirement. ^[3]

Most supplements in the market today come in capsule form. Thus, you might see different values of vitamins in them. So, don’t get shocked and come whamming at us that we told you the wrong values. Just check the label and choose your dosage accordingly. 

Apart from getting Vitamin D from these nutrition-packed capsules, you also get vitamin A and omega-3 fatty acids. We all understand the importance of vitamin A for our overall health. It makes us see the world with an improved vision, strengthens our bones, improves immunity, and whatnot. And what about omega-3? It blesses our hearts, brains, bones, sleep, skin, and whatnot. But how much should one consume in a day?

The amount of cod-liver oil consumption depends on numerous factors such as age, gender, lifestyle, nutrition deficiency, etc. A general recommendation is to go for 15-20 ml per day. However, talk to a healthcare professional if taking it for the long term and in higher amounts. ^[4]

3. Sumptuous salmon

The silvery sheen of a freshly grilled salmon fillet is a thing of beauty indeed. And if we go to Keats and ask further about his salmon, he’ll definitely add that it is a joy forever too. No doubt about it. But apart from being a beauty and joy, it is also rich in vitamin D and offers numerous other vital nutrients.

Thankfully, a serving of salmon can fulfill much of your daily vitamin D needs. Isn’t this amazing? And you know what else is amazing? Unlike most foods, salmon’s vitamin D content remains relatively the same even when cooked. So don’t worry the next time you cook it. 

100 grams of cooked sockeye salmon provides 526 IU of vitamin D, which is around 87% of the daily recommended intake. ^[5]

Similar to salmon, there also are other fish that will bless you with lots of vitamin D.

Tasty tuna not only tantalizes taste buds but it is potent as well. A mere 100-gram canned tuna will let you have 269 IU of vitamin D. But there is a thing that not many are aware of. There is a type of tuna that is toxic to human health. We are talking about albacore tuna. This fish has higher levels of mercury in its body. Consume too much and you are on the verge of mercury poisoning. ^[6]

Another two great fish that provide plenty of vitamin D are herrings and sardines. Perfect for any meal, perfect at any time. These fish are a great addition to your healthy diet. What’s more? You do not have to depend on one fish alone. Change the fish when you get bored of eating it. 

But there is one thing to stay aware of – because these fish are also high in sodium, you must keep a check on your intake. This is usually the case with canned items. 

Technically, vitamin D is not a vitamin but a hormone. Strange right?

4. Swordfish

Although the name sounds dreadful, the fish actually is not, at least taste-wise. Usually, swordfish has been a staple of adventurous eaters. It has a meaty texture and a bold flavour. This bad boy of the ocean is actually a good boy when it comes to vitamin D. 

How much vitamin D does one get from swordfish? Know that it is one of the richest sources of vitamin D. A mere 100-gram portion will serve you 666 IU of it. So don’t devour it but eat sensibly. Because eating too much regularly will stuff your body with too much vitamin D. And when your body has an excess of it, it doesn’t feel good. You feel nauseated, weak, and a few other not-so-good emotions. ^[7]

Again, when you eat swordfish, take care of a few things:

• Swordfish contain high levels of mercury within its body. To be on the safer side, just avoid eating too much of it. Now, you might ask, how much should one eat? FDA recommends limiting the consumption to 113 grams per week. 
• If you are a pregnant mother or a nursing mother, don’t touch it. Also, stop your children from eating it.
• Many chefs say that swordfish love the grill very much. So, don’t be afraid to give it one. Make sure that the internal temperature of fish touches 145°F (63°C) before consumption. This will help you avoid any foodborne illness. 

Vegetarian Vitamin D-rich food sources 

5. Mystic Mushrooms

No! We do not mean those sorts of mushrooms. So, put a halt to your heightened imagination. The mushrooms we are discussing here are the edible sorts.

Now understand this – mushrooms are a true hidden gem when it comes to vitamin D. They are versatile; they are delicious; and they are rich in Vitamin D. Yes! These little fungi provide plenty of it. So even on those cloudy days when the sun isn’t shining, you can still get your dose of vitamin D by adding these natural umbrellas to your diet. But how much vitamin D do we get from mushrooms?

The amount of vitamin D in mushrooms depends on its types. If you are looking for mushrooms that provide plenty of it, Morels are a great addition. 

100 grams of morels will give you around 206 IU of vitamin D ^[8]

And would you want to tell us an excellent way of increasing their vitamin D even further? Just leave them in the open noon sun for 15-20 minutes. This way, you’ll push these little cuties to make more vitamin D. 

6. Fortified foods

Sometimes we humans need to push things for our benefit. For those who do not prefer meat and seafood, there are products that get fortified with vitamin D. 

Numerous food items contain vitamin D naturally. But the value of vitamin D in them is insufficient. The solution? Numerous companies provide uplifting foods fortified with vitamin D. Here is a list of a few of them:

• Fortified milk: When you buy whole-fat milk that is fortified with vitamin D, you get around anywhere from 40-51 IU of vitamin D per 100 ml. So, having a glass of around 250 ml will serve you 100-125 IU. What more? Because the absorption of calcium in milk gets enhanced because of this vitamin D. ^[9]
• Fortified cereals: When you make a glass of fortified milk for yourself, just prepare a light breakfast using fortified cereals. What great combo could there be than this? From oats to cornflakes, muesli, etc., you get varieties for your breakfast.
• Yoghurt: We all know the many health benefits of yoghurt. The good bacteria (probiotics) present in them are heaven for your gut. And when it gets fortified with vitamins, it becomes heaven for your whole body.
• Orange Juice: Natural orange juice, particularly when it’s fortified with vitamin D, can be a good source of this nutrient. Many commercially available orange juice brands are enriched with vitamin D to enhance their nutritional profile. Check the product label to ensure that the orange juice you choose has been fortified with vitamin D. 
• Soy Products: Soy-based products, such as tofu, soy milk, and soy yogurt, are popular among individuals following a plant-based or lactose-free diet. Some brands fortify their soy products with vitamin D to provide additional nutritional value. 
• Butter: While butter is not a significant source of vitamin D it does contain small amounts of Vitamin D, compared to other animal-based dairy products. It contains 5.9–14.1 μg/kg. But when fortified, this can increase substantially to aid your daily Vitamin D requirement. ^[10]

And if you think these are all the fortified foods out there, then know that you are wrong. The market is full of foods that get fortified with vitamins and minerals. You may easily find fortified orange juice, tofu, plant-based milk, etc. Isn’t this amazing?

7. Cheese

Finally something luscious on the table right? Cheese is not only a gourmet’s delight but is nutritious too. Many people look at it with suspicious eyes – “It will make you fat,” “your heart might not feel good with it,” “Wow, but eww. It is unhealthy”. Well, all of them are certainly true, but only when you consume cheese beyond the limit. 

Cheese is not only rich in calcium but vitamin D as well. 

100 grams of cheddar cheese contain around 24 IU of vitamin D. ^[11]

Although the presence of vitamin D is barely there, it still is. But be calorie conscious. The same 100 grams that will give you 24 IU of vitamin D will also load your body with 403 more calories. And hey! Some types of cheese indeed increase your bad cholesterol (LDL). So, be careful while consuming it in excess. Why? Because it is high in fat and sodium. 

FDA recommends keeping the sodium level below 2300 mg for healthy individuals. And if you suffer from health conditions, the value is kept even lower at 1500 mg. And how much sodium does 100-gram cheese contain? 653 mg. So mind it while cherishing that cheesy pizza or another cheese-rich delicacy. 

Lower levels of vitamin D have been associated with low emotions. 

Apart from it, decreased exposure to sunlight often leads to a dull mood. You might have noticed it in the winter season when the sun doesn’t shine for days and days beyond. And guess what? This phenomenon is so common that it even has a name – SAD. No! It is not a coincidence. SAD actually stands for Seasonal Affective Disorder. So, make sure you get your chunk from sunshine every day. It is free, and it is useful. 

Conclusion

As goes the Greek proverb – “Where the sun does not enter, there the doctor does” – highlighting the overall significance of sunlight for our health and happiness. We understand at least one thing from this – the sun gives us a good dose of vitamin D, which is crucial for our well-being. 

The modern diet does not provide us with sufficient vitamins and minerals. Either we overdose, or we underdose. Sounds brutal but true. This is why managing diet has become crucially important. We have easy access to lots of food, but what is lacking is making the right choices. We choose the wrong food.

Taking vitamin D, around 600 IU per day, is crucially important. Not only will it help you in staying joyful but it will also strengthen your bones, muscles, immunity, and overall functionality. And as we know most people suffer from vitamin D deficiency, so taking it from the right sources becomes crucial. Take vitamin D foods such as cod liver oil, morel mushrooms, egg yolks, fish, etc. This is to ensure that you do not lack this vital vitamin. Also, make sure that when you consume these foods, you do not focus on the D-factor alone. Overeating a few of these foods can be dangerous as well. 

So, don’t let vitamin D deficiency dim your shine – go out, enjoy the sun, eat these foods, and feel the difference. 

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