Go get some sunlight for Vitamin D! You might have heard this advice at some point of your life, haven’t you ?

Well, is sunlight the only source of Vitamin D which is usually called as Sunshine Vitamin? Not exactly.

How will you obtain Vitamin D during the rainy season or winter season when there is absence of enough sunlight?

The only solution to get enough Vitamin D is to have a healthy diet that contains enough nutrients to take care of your overall well-being.

Does your diet contain an adequate amount of vitamin D ?

Well, let’s check it out. In this blog, Karepedia will delve into 7 nutritious food sources that have vitamin D in abundance.

7 Foods that Boost Vitamin D Production

1.Mushroom

• Mushrooms are one of the excellent and only plant sources of Vitamin D. They are extremely nutritional, contain an array of vitamins and minerals. But not all mushrooms have the same amount of vitamin D, it varies depending on the type and variety of the mushroom.

• While commercially grown mushrooms are often grown in the dark, they don't naturally offer a high amount of vitamin D. It is a scientifically proven fact that mushrooms have the ability to synthesize larger doses of vitamin D when exposed to UV light.

• Higher levels of a plant sterol, ergosterol which is present in mushrooms gets converted to vitamin D2 on exposure to UV rays of sun.

• Based on a study published in the journal Food Science & Nutrition (March 2021), it was found out that a single serving of UV light exposed mushrooms could provide about 400 IU Vitamin D2 per serving.

• Some clinical trials have demonstrated that the vitamin D2 present in mushrooms is equally effective in raising and maintaining a healthy adult’s vitamin D status as taking a supplement that contains vitamin D.

• If you are vegetarian or vegan, specific mushrooms may be an option. These vitamin-loaded mushrooms are really tasty and can be easily incorporated into your diet.

2.Egg yolk

Egg yolks are one of the easily available and convenient vitamin D rich foods which you can consume on a regular basis for maintaining healthy bones and teeth. People who don’t like fish can eat whole eggs as high levels of vitamin D content is present in egg yolk.

Most people prefer to avoid the egg yolk as it contains saturated fats which can elevate your bad cholesterol. But a good amount of minerals and vitamins like Vitamin D are found in the yolk which is really beneficial for people.

Based on the research conducted by Food Data Central Research Institute it was found that an egg yolk contains 37 IU of vitamin D, which is 5 percent of your daily value. Maintaining routine egg intake will help to combat vitamin D deficiency.

3.Fatty Fish

Fatty fish like salmon, sardines, oysters, shrimp, and mackerel are excellent and natural sources of vitamin D. Vitamin D present in fatty fish can be easily absorbed by your body as compared to plant-based vitamin D sources.

If you have vitamin D deficiency, it is mostly advised to eat fish on a daily basis.On average, 100 grams serving of salmon provides 988 IU of vitamin D, i.e.124% of the daily value.

4.Milk and Milk Products

• Vegetarians need not worry! Being an excellent source of calcium, milk is also rich in vitamin D. Hence, including a glass of cow milk in your breakfast meal can improve the vitamin D level in your body.

• It will not only boost your metabolism but also will ensure that you don’t feel worn out throughout the day.

• Full-fat milk has the maximum vitamin D content in it. Fat-soluble vitamins are lost when the fat is removed from the full-fat milk. One cup of milk provides about 115–130 IU of vitamin D which is 15–22% a person’s daily requirement.

• Health experts and nutritionists also suggest that adding milk and milk products like yogurt, cheese, buttermilk, and butter to your daily diet may prevent you from many bone diseases.

5.Cod liver oil

Cod liver oil is a dietary supplement available both in liquid and capsule form ,that can aid in meeting the body’s need for vitamin D. In fact, cod liver oil is an excellent option for people who do not like fish and eggs.

It is a good source of Omega-3 fatty acids as well which can be helpful in maintaining healthy bones, relieving joint pain, and improving eye health. Unfortunately, cod liver oil is also rich in vitamin A which can be toxic if taken in excess.

So try to consume it in moderation. Cod liver oil contains 450 IU of vitamin D per teaspoon (4.9 mL), or 56% of the DV.

6.Beef Liver

Another option for adding vitamin D into your diet naturally is by eating beef liver. Beef liver is lower in calories and fat and has more vitamins and nutrients.

A cooked, 2.5-ounce serving of beef liver has 36 IU of vitamin D. Since the liver is also high in Vitamin A, only take the recommended dose to avoid Vitamin A toxicity.

7.Cereal

• To reduce vitamin D deficiency in America, the FDA now allows more vitamin D to be added to breakfast cereals. As of January 2023, an increase of up to 560 IU of vitamin D per 100 g of cereal is allowed.

• Cereal topped with fortified milk or a milk alternative is a great way to get the vitamin D you need to start your day.

• Oats, granola, and granola bars are among the cereal products fortified with vitamin D. Adding oats to your daily diet can also help reduce cholesterol.