Vitamin D Foods: Vitamin D is a vital nutrient for our bodies, helping strengthen bones, improve the immune system, and aid calcium absorption.
These days, most people are limited in sun exposure, which is why vitamin D deficiency is rapidly increasing.
If you can’t get enough sun, don’t worry—there are some foods that can help you overcome this deficiency.
Vitamin D Foods : List of Vitamin D-Rich Foods
1. 🐟 Salmon and Tuna
Both of these fish are excellent sources of vitamin D.
100 grams of salmon contains approximately 526 IU of vitamin D.
If you are a non-vegetarian, be sure to eat fish twice a week.
2. 🥚 Egg Yolk
Egg yolk is a good option for vegetarians.
One egg yolk contains approximately 40 IU of vitamin D.
3. 🧈 Fortified Milk and Yogurt
Many brands these days sell milk and yogurt fortified with vitamin D.
Drinking a glass of fortified milk daily increases vitamin D levels in the body.
4. 🧀 Paneer and Cheese
Paneer contains a small amount of vitamin D, but regular consumption provides gradual benefits.
This combination of calcium and vitamin D is excellent for bones.
5. 🍄 Mushrooms (especially sun-dried mushrooms)
Sun-dried mushrooms naturally contain vitamin D2.
This is an excellent option for vegetarians.
6. 🥛 Soy Milk and Orange Juice (Fortified)
For those who avoid dairy products, soy milk and orange juice (fortified) are excellent options.
☀️ Get Natural Vitamin D from Sunlight
Exposure to sunlight for 10–15 minutes between 8 and 10 a.m. increases your body’s natural production of vitamin D.
Sunlight should always fall directly on the skin—without sunscreen—for at least a few minutes.
⚠️ Symptoms of Vitamin D Deficiency
- Bone and joint pain
- Fatigue and weakness
- Hair loss
- Mood swings or depression-like conditions
- Bone weakness (rickets) in children
💡 Health Tip:
If you frequently experience fatigue or bone pain, get a vitamin D test done.
Taking a vitamin D supplement, as advised by a doctor, may also be beneficial.