Vitamin D is a crucial nutrient that plays a vital role in maintaining bone health, regulating the immune system, and reducing the risk of several chronic diseases. While sunlight is an excellent source of Vitamin D, many individuals fail to meet their daily recommended intake. In this post, we will explore the top 20 best sources of Vitamin D that you can incorporate into your diet.
What is Vitamin D?
Vitamin D is a fat-soluble vitamin that is essential for various bodily functions, including maintaining healthy bones, teeth, and muscles. It is also important for supporting the immune system, regulating cell growth, and reducing inflammation.
Foods Rich in Vitamin D
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Salmon
Salmon is a powerhouse of nutrients and an excellent source of vitamin D. Just 100gm of wild-caught salmon can provide over 100% of the daily recommended intake of vitamin D. Incorporating this nutrient-rich fish into your diet can help you meet your daily needs while enjoying a delicious meal. (1)
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Herring
Herring, a saltwater fish that is high in vitamin D, offers a range of health benefits beyond its impressive nutrient profile. A 100-gram serving of fresh herring offers 214 IU of vitamin D, equating to 27% of the recommended daily allowance (RDA). In case you don’t prefer fresh fish, pickled herring can also be a good source of vitamin D with 113 IU per serving of 3.5 ounces (100 grams), accounting for 14% of the daily value (RDA). (2)
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Sardines
Introducing sardines into your diet can be a delicious and effective way to boost your vitamin D intake. In addition to other types of fatty fish, canned sardines can serve as a great source of vitamin D. A 100gm serving contains 193 IU, which is equivalent to 24% of the recommended daily allowance. Halibut and mackerel are also excellent sources of vitamin D, providing 190 IU and 643 IU per 100-gram serving, respectively. (3)
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Cod Liver Oil
It is a fantastic provider of vitamin D, containing approximately 450 IU per 4.9 ml which accounts for an impressive 56% of the recommended daily value. Its effectiveness in treating vitamin D deficiency has been well-documented over time. Also, it has been historically used to treat rickets, psoriasis, and tuberculosis.
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Canned Tuna
When it comes to finding an affordable and convenient source of vitamin D, canned tuna is a top choice. Just one serving can provide up to 39% of the daily recommended intake, making it an excellent option for those looking to boost their vitamin D levels.
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Egg Yolks
Apart from fish, whole eggs also serve as an excellent natural source of vitamin D and are a highly nutritious food.
Most of the protein in the egg is in its egg white, while the yolk contains most of its fat, vitamins, and minerals.
One large egg yolk provides 37 IU of vitamin D, which makes up 5% of the recommended daily intake (RDA).
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Mushrooms
Mushroom is an excellent vitamin D food for vegetarians. One cup of cooked shiitake mushrooms provides 40.6 IU or 5% of the Daily Value of vitamin D. Certain types of mushrooms that grow in the wild, such as morels, are known to be rich sources of vitamin D2 due to their exposure to UV light.
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Cow’s Milk
Milk obtained from cows is a rich and natural source of numerous nutrients such as calcium, phosphorus, and riboflavin. It is also one of the best sources of vitamin D. A single cup of cow’s milk that has been fortified contains approximately 115 IU of vitamin D in a serving size of 250 mL, which is equivalent to roughly 15% of the recommended daily allowance.
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Soy Milk
Obtaining sufficient vitamin D can be more challenging for vegetarians and vegans since it is primarily present in animal-based foods. Due to this fact, vitamin D and other nutrients commonly found in cow’s milk are frequently added to plant-based milk alternatives like soy milk.
A single cup, which is equivalent to 250ml, typically contains approximately 100-119 IU of vitamin D. This amount accounts for around 13-15% of the recommended daily allowance (RDA) of vitamin D.
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Almond Milk
Almond milk is also one of the great vitamin d food sources. Typically, fortified almond milk contains around 100 IU (International Units) of vitamin D per 250ml serving.
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Orange Juice
Orange Juice is considered as a good vitamin D food. Approximately 65% of the global population experiences lactose intolerance, while only around 2% have a milk allergy. To address this concern, several companies enhance orange juice by adding vitamin D and other essential nutrients like calcium. Consuming approximately 250ml of fortified orange juice during breakfast can provide you with as much as 100 IU of vitamin D, which equates to 12% of the recommended daily allowance (RDA).
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Cereals and Oats
Fortified cereals and oats are excellent sources of vitamin D. For instance, a single cup of fortified wheat bran flakes provides 145 IU of vitamin D, which fulfills 18% of the recommended daily allowance (RDA). Similarly, one cup of fortified crisp rice cereal contains 85 IU of vitamin D, equivalent to 11% of the RDA.
Daily Recommended Dose of Vitamin D
Meeting the daily recommended intake of vitamin D is especially important for different age groups. According to the Indian Council of Medical Research (ICMR) infants up to 12 months should aim for a daily intake of 400-1000 IU per day, while children aged 1-18 years should get 600-1000 IU per day. Adults aged 19-70 years can benefit from at least 600 IU daily, while those over 70 should aim for at least 800 IU per day.
Conclusion
Vitamin D is crucial for maintaining healthy bones, teeth, and immune system function. It is recommended to get a daily dose of vitamin D through sunlight exposure or by consuming foods that are high in vitamin D. Some of the best sources include salmon, herring, sardines, egg yolks, and fortified foods. Vitamin D deficiency can lead to a variety of symptoms such as muscle weakness and pain and an increased risk of falls and fractures.
FAQs
- What foods are highest in vitamin D?
Fatty fish such as salmon, mackerel, and tuna are among the highest sources of vitamin D. Other sources include fortified dairy products, egg yolks, and fortified cereals.
- How to increase vitamin D?
To increase vitamin D levels, spend time in sunlight, consume foods rich in vitamin D like fatty fish and fortified products, or consider taking vitamin D supplements as advised.
- What drink is good for vitamin D?
Fortified milk, soy milk, orange juice, and some almond milk brands are good sources of vitamin D.
- What are 5 signs of vitamin D deficiency to not ignore?
Five signs of vitamin D deficiency include fatigue, bone pain or weakness, muscle weakness or cramps, mood changes, and frequent infections or illnesses.
- Which fruit is good for vitamin D?
Fruits typically do not contain significant amounts of vitamin D. However, some mushrooms, such as maitake and Portobello, can provide small amounts when exposed to sunlight.