Many times in the quest for healthy life we undervalue some of the vital nutrients and Vitamin D is one of them. Often refered to as the “Sunshine Vitamin”, it is essential for many body processes such as bone health, immune system support, and mood management.
Vitamin D is an essential nutrient which helps in absorption of calcium in the body. vitamin D plays key role in maintaining bone strength and skeletal integrity, where deficiency can lead to thin and brittle bones.
Vitamin D deficiency is a significant global health issue, affecting over 1 billion people worldwide, especially in low- and middle-income countries. This deficiency can lead to various health problems, including bone diseases and other potential chronic conditions.
In countries like India, Bangladesh and Pakistan there are about 80% of adults with vitamin D deficiency.
In this blog, we will explore foods high in vitamin D, and how to include them in your diet.
Symptoms of vitamin D deficiency
Vitamin D deficiency can manifest when people don’t get enough from their diet over time, have limited sun exposure, or if their kidneys can’t convert it to its active form.
Low vitamin D levels are more common in individuals with milk allergies, lactose intolerance, or those following an ovo-vegetarian or vegan diet.
In children, vitamin D deficiency can lead to rickets, a condition where bones don’t harden properly, resulting in softness and deformities. In adults and teenagers, vitamin D deficiency can cause osteomalacia, where bones do not harden properly during remodeling, leading to weak bones. Symptoms of rickets and osteomalacia include
- Poor growth
- Developmental delays
- Bone pain
- Bone deformities
- Seizures
- Muscle spasms
- Heart issues
- Dental problems
Additionally, individuals at higher risk of deficiency, such as those with limited sun exposure, dark skin, or certain medical conditions, it is better they get regular vitamin D testing and supplementation under medical supervision.
How Much Do You Need?
The amount of vitamin D you need depends on various factors, including your age, sex, health status, and individual circumstances. However, here are the general recommendations for vitamin D intake
According to the National Institutes of Health (NIH), the Recommended Dietary Allowances of vitamin D is 15 mcg or 600 IU for most people including adults, children, pregnant and lactating women.
While Tolerable Upper Intake Levels (ULs) for vitamin is 100 mcg for adults, teens and it decreases with age.
It’s essential to note that above values are general recommendations. It’s always best to consult with a healthcare professional to determine the appropriate vitamin D intake for your specific needs, particularly if you are suffering from any symptoms of vitamin D deficiency
Sun Exposure
Although sun exposure is main source of vitamin D, we wear sunscreen or coverup the skin in peak ours of sunlight and people with more melanin produce less vitamin D through their skin.
And it may not be possible on all the places of earth to get enough sun exposure round the year. So along with the sun exposure adding foods high in vitamin D is a better choice for good health.
Foods high in vitamin D
1. Fatty Fish
Fatty fish like salmon, tuna, and mackerel aren’t just delicious—they’re packed with nutrition! Rich in Omega-3s and loaded with a significant dose of vitamin D, these fish make a tasty and healthy addition to your diet.
For instance, 3.5 ounces (100 grams) of cooked mackerel contains 457 IU of vitamin D, which covers 76% of the daily value (DV).
A 100-gram serving of rainbow trout provides 759 IU of vitamin D—over 125% of the daily value—making it an excellent natural source of this essential nutrient.
According to Boston University, a serving (3.5 ounces) of Sardines contain 330 IU (55% of the DV) of vitamin D. Mackerel, on the other hand provides 81.6 IU (14% of the DV) of vitamin D per serving (3.5 ounces), which is not as much as in sardines.
Salmon is also a great source of vitamin D, providing around 500 IU per 100-gram serving depending on the type, with sockeye salmon offering the most—670 IU or 112% of the daily value.
Adding a fatty fish whether grilled, baked or smoked is a nutritious choice.
2. Cod Liver Oil
Cod Liver Oil is an excellent source of vitamin D. Humans have been using it for centuries to treat vitamin D deficiency.
Cod liver oil contains 450 IU or 11.2 mcg of vitamin D in just a teaspoon (4.9 mL) or 4.5 grams of it. Mix it with smoothies or take it as a supplement for an healthy upgrade.
Cod liver oil is also a rich source of vitamin A, providing 1350 mcg (equivalent to 4500 IU) per teaspoon (4.9 mL). Vitamin A is toxic if it is consumed in higher amounts.
However, the tolerable upper intake level (UL) of vitamin A is 3,000 mcg, which is the maximum daily amount that can be consumed without posing a risk of adverse health effects.
Whenever you are adding cod liver oil to foods, or taking vitamin A supplements, make sure not to exceed the tolerable upper intake levels (UL) of vitamin A.
3. Egg Yolks
Most of the protein is present in egg whites, but essential vitamins, minerals, fats are present in egg yolks.
Egg yolk (17 grams) from an egg provide about 0.92 mcg of vitamin D, which is 6% of the DV of vitamin D per 100 grams.
However, chickens that roam outside in sunlight produce eggs with 3-4 times higher vitamin D than commercially raised chicken with the same feed.
So, why wait? Crack open an egg—preferably a country chicken egg—for a morning omelet or salad topping and boost your vitamin D!
4. Mushrooms
Mushrooms are excellent vegan source of vitamin D. Just like humans, mushrooms also produce vitamin D when exposed to sunlight. They produce vitamin D2, where we produce vitamin D3.
For instance, morels — a type of wild mushroom — provide 206 IU of vitamin D, which is about 26% of the DV.
Some mushrooms like shiitake, cremini, portobello are treated with ultraviolet (UV) light to boost their vitamin D content.
A single cup (87 grams) of whole cremini mushrooms exposed to UV light contains 1110 IU or 27.8 mcg of vitamin D, which is an impressive 185% of the daily value.
Similarly, one cup (96 grams) of UV-exposed white mushrooms provides 1,010 IU, of vitamin D — that’s about 168% of the daily value.
Consume mushrooms sautéed, grilled, or roasted. Add them to salads, soups, stir-fries, pasta, or omelets. Use them as a meat substitute in vegetarian dishes or stuffed with cheese and herbs.
5. Canned Tuna
Canned tuna is a convenient and budget-friendly source of vitamin D.
A 100-gram serving of light canned tuna provides 269 IU, which is about 45% of the daily value. Plus, it’s shelf-stable and easy to add to salads, sandwiches, or pasta dishes. Choose tuna packed in water or olive oil for a healthier option and enjoy both its flavor and nutritional benefits.
However, tuna can contain mercury, with light tuna generally having lower levels than white (albacore) tuna. Most people can safely enjoy canned light tuna in moderation, while those who are pregnant or breastfeeding should limit their intake to 8–12 ounces per week of seafood choices that are lower in mercury.
6. Fortified Foods
Some foods are fortified with vitamin D to increase their vitamin D content and offer an alternative to natural sources, which are quite limited.
The amount of vitamin D in fortified foods can vary depending on the type of food, brand and the fortification level.
A single cup (237 mL) of orange juice enriched with vitamin D provides 99.6 IU or 17% of the daily recommended intake.
Whole milk with added vitamin D provides 115 IU or 19% of the DV of vitamin D.
If you’re lactose-sensitive, don’t worry—there are plenty of plant-based milk options fortified with vitamin D!
For example, one cup (237 mL) of almond milk contains 101 IU of vitamin D, covering 17% of the DV. Similarly, soy milk provides 99.6 IU per cup, meeting about 17% of the daily recommended intake.
But vitamin D isn’t just found in drinks. Some breakfast cereals are also fortified!
One cup (42 grams) of wheat bran flakes supply 145 IU of vitamin D (18% of the DV), while a cup (28 grams) of crisp rice cereal packs 85 IU (11% of the DV) of vitamin D.
Vitamin D levels can vary by brand and drink or cereal type, so always check the nutrition labels to know exactly how much you’re getting.
7. Beef Liver
Beef liver is a good source of vitamin D, along with other essential nutrients such as iron and B vitamins.
100 grams of beef liver would provide 42 IU or 7% of the DV of vitamin D.
Incorporating beef liver into your diet occasionally can help boost your vitamin D intake.
Remember, just like cod liver oil, beef liver is also rich in vitamin A, which could be toxic if consumed in excess.
Conclusion
Incorporating foods high in vitamin D into your diet is an easy and natural way to support bone health, boost your immune system, and promote overall well-being.
From fatty fish like salmon and mackerel to fortified foods and egg yolks, there are plenty of delicious options to meet your daily vitamin D needs. Additionally, remember to get sufficient sunlight for an extra boost.
If you’re not getting enough vitamin D from food alone, consider discussing supplementation with a healthcare provider.
With the right balance, you can ensure that your body gets the essential nutrients it needs to thrive.
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