What Foods Have Vitamin D: 6+ Healthy Options

Vitamin D is one of the fat-soluble nutrients required by the body which not only helps in making the bones stronger but also regulates blood pressure, boosts immunity, supports cellular processes, enhances neuromuscular functions, and so on. Not only this but according to many sources, it is also reported that Vitamin D provides prevention from many health conditions including cancer, obesity, diabetes, osteoporosis, depression, and more. Moreover, a lot of us only think of sunlight when it comes to getting vitamin D but have you ever thought about “what foods have vitamin D?”. If yes and want to know legit answers to the same then read this complete guide.

What Foods Have Vitamin D?

There are a number of food items that an individual can easily find in supermarkets and can consume to get their daily dose of enough vitamin D. So, to know about such beneficial foods, read the below-shared points:

1. Mushrooms

Mushrooms are one of the best sources of Vitamin D as a cup of cooked shiitake mushrooms gives around 40.6 IU or 5% of the daily value of vitamin D. Apart from just this, it is also rich in protein, fibers, potassium, and zinc. The level of vitamin D varies as per the amount and type of mushroom you are eating as morel, chanterelle, and portobello are also great choices to add to your diet. 

Moreover, buying those mushrooms that have been exposed to ultraviolet lights is more beneficial as they have a higher content of vitamin D. Furthermore, making salads, pasta, and omelets is the most delicious way to incorporate mushrooms into your meal.

2. Cod Liver Oil

Another supplement of vitamin D is cod liver oil as every teaspoon of it gives around 450 IU or 56% of the daily value of vitamin D. Apart from just dealing with the vitamin D deficiency in an individual, this food item also helps in treating conditions like tuberculosis, rickets, psoriasis, and more.  

Moreover, adding cod liver oil to your diet also gives vitamin A and omega-3 fatty acids which makes the heart healthy and reduces body inflammation.

3. Herring and Sardines

Herring is one of the most nutritious fishes that is eaten around the globe. It is mainly prepared on barbeque or pickled for a long shelf life. According to several sources, it is reported that 100 grams of fresh Atlantic herring fish can provide you with 214 IU or 27% of the daily value of vitamin D. 

Moreover, if you have pickled herring at your place then having 100 grams of it can give you almost 113 IU or 14% of daily value of vitamin D. Apart from this, eating canned sardines is another food that has vitamin D as 100 grams of this can give an individual 193 IU or 24% of daily value of vitamin D.

4. Eggs

Whole eggs are a wonderful nutritious food that is loaded with several minerals in it. The white part of an egg is rich in protein whereas the yellow part or yolk is the best source for vitamins. 

According to some sources, it is reported that the yolk of a large-sized egg gives around 37 IU or 5% of the daily value of vitamin D. Moreover, the sun exposure of chicken and liquid yolk also leads to an increase of vitamin D in the egg.

5. Canned tuna

Canned tuna is one of the selling fish as it has delicious flavors, and its storage is also very easy. Moreover, as per various sources, it is reported that 100 grams of serving of canned tuna gives around 269 IU or 34% of daily value to the consumer. 

Furthermore, according to the Environmental Defense Fund, an individual should not consume more than 100 grams of tuna in a week as it has mercury and excessive amounts of that can lead to many serious health issues.

6. Milk 

There are different types of plant-based and dairy-based milk available in the market that are a great source of Vitamin D. Moreover, as per some sources, one cup of dairy milk gives around 124 IU and 15.5% of the daily value of vitamin D whereas eight ounces of each soy milk, almond milk, and oat milk gives around 120 IU, 199 IU, and 156.4 IU respectively. 

Apart from just vitamin D, these milks are also the right source of protein and calcium. Furthermore, an individual can incorporate them easily by making acai bowls, smoothies, shakes, tea, and more.

7. Halibut 

One of the other foods which has vitamin D present in it is halibut. It is a type of flatfish that is found in the Atlantic and Pacific oceans. 

So, according to some sources, every 159 grams of cooked halibut gives 368 IU of vitamin D to an individual. Moreover, apart from just vitamin D, this fish is also rich in omega 3 and protein.

FAQs

1. How much vitamin D should I consume daily?

The amount of vitamin D consumption varies as per the age as an individual from age group 0-12 months old, 1-13 years old, 14-18  years old, and 19-70 years should consume at least 400 IU, 600 IU, 600 IU, 600 IU, and 800 IU, respectively in a single day.

2. Which foods have vitamin D?

Dairy milk, halibut, canned tuna, eggs, cod liver oil, herring, and sardines are some of the food items that are rich in vitamin D and are very easy to include in the diet.

3. Why is Vitamin D beneficial for the body?

Taking enough doses of vitamin D helps support cellular processes, boost immunity, strengthen bones, regulate blood pressure, enhance neuromuscular functions, and treat health conditions like diabetes, osteoporosis, depression, cancer, and obesity. 

Conclusion

Above we shared a brief guide answering “which foods have vitamin D” which might have helped you in selecting the right source of vitamin D for you. These food items are not just easily available in the market but are also very quick to incorporate into daily diet. Moreover, there is a healthy limit of vitamin D for every age group and exceeding that can lead to other medical consequences. I hope the page helped you with enough data and if you still have any further queries or want to know more about this topic then do connect with us through the comment box mentioned below.