which food contain vitamin D
which food contain vitamin D
Vitamin D is a fat-soluble vitamin that plays a crucial role in maintaining several vital functions in the human body. It is often called the "sunshine vitamin" Foods naturally rich in vitamin D include fatty oily fish like salmon, mackerel, and sardines,as well as egg yolks and certain mushrooms Additionally, many foods like animals milk, orange juice,and cereals are fortified with vitamin D during processing.
Why is Vitamin D Important?
1 Supports Bone Health:
Helps the body absorb calcium and phosphorus, which are essential for building and maintaining strong bones and teeth.Prevents bone disorders like rickets in children and osteomalacia/osteoporosis in adults.
2.Boosts Immunity
3.Supports Muscle Function:
Plays a role in muscle strength and helps reduce the risk of falls in the elderly.
4.May Improve Mood:
Naturally Sources of Vitamin D
. 1 Fatty Fish (Salmon, Mackerel, Sardines)
Packed with vitamin D3, the most absorbable form100g of cooked salmon offers ~526 IU of vitamin D (66% of daily needs)Also rich in omega-3 fatty acids
2. Egg Yolks
One yolk provides 40 IU of vitamin D Free-range or farm-raised eggs have higher vitamin D content
3. Mushrooms
4. Cod Liver Oil
A single teaspoon = ~450 Also a great source of Vitamin A
5. Fortified Milk
Most brands in India and globally add 100 IU per Cup Choose choose Choose low-fat versions for additional heart health
6. Fortified Breakfast Cereals
Convenient and ideal for kids and working Adults some provide up to 80-100 IU per serving
7. Fortified Orange Juice
Especially common in Western countries, now available in Indian metros Delivers 100 IU per 250ml
8. Cheese (Especially Swiss and Cheddar)
Contains small but beneficial amounts (~20 IU per slice)Excellent when paired with eggs for a vitamin D-rich breakfast
9. Tofu & Soy Milk (Fortified Varieties)
Good vegetarian source, often fortified with 80-100 IU per serving Also rich in protein and calcium
10. Spinach and Green Veggies (Indirect Support)
While not high in vitamin D, they support calcium metabolism and bone health
👉 Types of Vitamin D
| Note |
||||
|---|---|---|---|---|---|
| D2 | Plant-based & fortified | Less effective | |||
| D3 |
Sunlight & animal-based | More effective at raising levels |
Daily Vitamin D Requirement (RDI)
Infants (0–12 months) | 400 IU/day |
| Children (1–18 years) | 600 IU/day |
| Adults (19–70 years) | 600 IU/day |
| Seniors (70+ years) | 800 IU/day |
How to Easily Add These Foods to Your Daily Diet
Morning Routine:
Breakfast: Oatmeal + fortified milk + boiled egg. Mid-morning: A glass of fortified orange juice or soy milk
Afternoon:
Lunch: Grilled fish with spinach sabzi + a bowl of curd.Evening Snack: Fortified cereal with milk or tofu tikka
Dinner:
Dinner: Egg curry with fortified atta roti + seasonal veggies
Conclusion: |
Vitamin D deficiency may be common, but the solutions are simple, accessible, and delicious. From fortified foods and smart sunlight habits to small daily diet tweaks, you have all the tools to boost your health naturally. Don’t wait until deficiency symptoms strike — start your sunshine journey today
FAQ
Q 1 Vitamin D vegetables?
Aus..mushrooms can be a good source when exposed to UV light during cultivation.
2.Good sources of vitamin D?
Ans. Red meet and oily fish.
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