Vitamin D Rich Foods | Fuel Up Your Body With “D”

Is your body feeling some sort of back pain or your body suddenly starts gaining weight or your skin becoming darker day by day? Awake! It might possible that your body’s vitamin D is low. You need to know about some Vitamin D rich foods to fuel up your body with D.

Vitamin D Rich Foods | Fuel Up Your Body With “D”

I must tell you about my incident. Approx. 2 years back, one morning, I usually woke up. But it was not something usual that day. My back was started paining heavily. Though, at that time, I didn’t know that the pain is related to the deficiency of Vitamin D. I just went for a body checkup.

After the checkup, I came to know that Vitamin D is low in my body. Due to its deficiency, my body stops absorbing calcium from the food I eat.

At that time I felt a little shocked but the doctor told me that it happens to many people. Lack of sunlight is the major reason behind it. Our body generates Vitamin D if it gets sunlight.

He suggested me to sit for around 20-30 minutes under the sunlight every morning, if possible. Also, he suggested me a medicine and some vitamin D rich foods to be consumed on daily basis (that I’ll discuss it later on in this post).

But getting a good amount of sunlight is not possible for most of the people. It might be because of the indoor lifestyle, or maybe because of the less sunlight region where you are living.

According to a four-year survey of 5,65,726 women undertaken by the diagnostics chain SRL Diagnostics between 2013 and 2016, around 75-80 percent of women across India had inadequate vitamin D levels in their blood. This was even more severe in southern India, where the percentage was found to be as high as 81 percent. (Data Source: HuffingtonPost)

Symptoms of Vitamin D Deficiency

You must be aware of how this D deficiency can harm your body. Bones might start getting weaker, leading to soft bones, or back pain may arise, or muscles can also become weak.

A few symptoms that can arise due to the deficiency of Vitamin D are as follows:

  • Your immune system starts getting weaker, thus lead to getting sick often.
  • Your skin starts getting darker due to its deficiency.
  • If you’re pregnant, then it can affect your unborn child.
  • It increases the risk of cardiac diseases.
  • You might start feeling tired most of the time.

How to Increase the “D” In Your Body | Vitamin D Rich Foods

The Institute of Medicine has set the Recommended Dietary Allowance (RDA) of vitamin D at 600 international units (IU) for everyone under the age of 70. And for adults 70+ it’s 800 IU. (Data Source: Prevention)

Other than sunlight, there are only a few sources of natural vitamin D. Below is the list of 8 food items which are a high source of vitamin D:

1 – Mushroom

Vitamin D Rich Foods - Mushroom

If you eat mushrooms every alternate day, you will notice a drastic improvement in the levels of vitamin D in your body. It is considered to be the best among all vitamin D rich foods. To get more benefit out of it, just place the mushrooms under the sunlight for 15-20 minutes before consuming, as it creates more Vitamin D under the sun.

2 – Eggs

Vitamin D Rich Foods - Egg

Not just vitamin D, it also contains so many vitamins and minerals. Including egg in your daily diet can help out your body by increasing the amount of vitamin D. Since, the yellow part of the egg contains vitamin D, that doesn’t mean you ignore the white part. It is as important as the yellow one.

3 – Orange Juice

Vitamin D Rich Foods - Orange Juice

Orange juice is a major source of vitamin C, but you might not know that it is also a good source of vitamin D as well. Starting your day with a glass of orange juice is the best as you can get around 15% of the daily requirement of the D. So start your healthy day with the orange juice. [A Glass of Orange Juice = 100 IU of Vitamin D]

4 – Yogurt

Vitamin D Rich Foods - Yogurt

Yogurt is one of the best sources of vitamin D as it fulfills around 20% of your daily requirement of vitamin D. By the increased amount of vitamin D, it will help to absorb a good amount calcium too. So add yogurt into your daily diet and increase vitamin D in your body.

5 – Cheese

Vitamin D Rich Foods - Cheese Slice

I’m pretty sure that you love eating cheese. But you know what, it is also a good source of vitamin D. Isn’t that great? So start adding cheese slices in your morning sandwich/toast/burger and get the benefit out of it. [A Slice of Cheese = 5-20 IU of Vitamin D]

6 – Oats

Vitamin D Rich Foods - Oats

Usually, people eat oats to have a healthy breakfast, or maybe to lose weight. But you might not know that oats are also a rich source of vitamin D as it can contribute 20-25% of your daily requirement of the vitamin D. It also contains various vitamins and minerals.

7 – Soy Milk

Vitamin D Rich Foods - Soy Milk

Soy milk is a major source of protein, calcium, and vitamin D. It fulfills 5-8% of the daily requirement of vitamin D. Soy milk is made by grinding soaked soybeans with the water. So include this in your daily diet and increase your “D” [A Cup of Soy Milk = 100-120 IU of Vitamin D]

8 – COD Liver Oil

Vitamin D Rich Foods - COD Liver Oil

It is one of the fastest ways of increasing the vitamin D in the body. This oil is absorbed from the liver of the codfish and it is available in the form of capsules. It also contains omega 3 fatty acids which are also very important in our body. [1 Capsule = 300-450 IU of Vitamin D]


By consuming these 8 Vitamin D Rich Foods, you can get away from the deficiency of vitamin D. Thus you can avoid the symptoms of its deficiency. However, nothing is better than spending some time sitting under the sunlight. But for those who can’t, then these 8 foods will surely help you a lot.

So, Are you going to include these vitamin D rich foods in your diet? Do let me know by writing down in the comment below.

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