9 Vitamin D Superfoods That We Can Have In Our Daily Lives
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Here are some excellent supplements of Vitamin D that we can consume in our daily lives for major immune health, bone density and other significant benefits.
When we think of Vitamin D, it's the regular exposure to sunlight that instantly comes our mind. But do you know our body also responds excellently to certain superfoods that are packed with the fat-soluble vitamin and have an array of important benefits? Vitamin D production is critical for regulating the absorption of calcium and phosphorus inside our bodies, apart from boosting our immune system and helping our bones grow. It helps resist multiple diseases.
Here are the nine special foods that can be a great source of Vitamin D.
Salmon
Salmon consumption can help produce Vitamin D and provide several benefits to our bone health, immune system and overall functioning of our bodies. Only 100 grams of cooked Salmon can give us 526 IU, which is beyond 65% of our daily Vitamin D requirement. Salmon is also rich in protein and omega-3s. Overall, Salmon boosts our calcium and phosphorus consumption and helps prevent various diseases.
Trout
Having a rich nutritional profile, trout has several major health benefits. It is a bigger source of Vitamin D than salmon, providing protein, omega-3 fatty acids and various vitamins and minerals to our bodies. This freshwater fish is packed with healthy fats and B Vitamins and can give us 540 IU per 3.5 oz.
Cod Liver Oil can be another great supplement for Vitamin D production. Full of benefits for our immune health, just a tablespoon of cod liver oil can give us around 450-1,360 IU of Vitamin D. It is also rich in Vitamin A and omega-3s, which could be a game changer for bone strength and to tackle other growth challenges.
UV-exposed mushrooms are the only major plant-based source of Vitamin D. Considered an ideal choice of Vitamin D production for vegetarians and vegans, these mushrooms can act as a significant immunity booster as their UV-exposed varieties are touted to deliver 450 IU per 3.5 oz.
The cow milk is packed with beneficial nutrients by itself but when fortified with Vitamin D, it can be a long lasting solution for immunity-based challenges and other bone density issues faced today. Rich in calcium and protein, a cup of fortified cow milk can offer you 100 to 150 IU.
Fortified Plant-Based Milks
Cow milk may not be a fit for vegans and lactose-intolerant individuals to fulfil their Vitamin D needs, but plant-based milks such as almond, soy and oat milks can be a great supplement. One cup of a fortified plant-based milk can provide you with 100-144 IU of Vitamin D, aiding the prevention of various diseases by recharging your immune health.
Fortified Orange Juice
Packed with Vitamin C and anti-oxidants apart from other skin-care boosts, the Orange juice, when fortified, can also be a remarkable source of Vitamin D for regular users, providing 137 IU per glass of consumption. Extremely refreshing, the Orange juice revitalises our immune health and helps us avoid major health challenges over time.
Egg Yolks
Egg yolks containing choline and healthy fats are great for our brain health and can also be a rich source of Vitamin D. Each yolk of an egg is considered to have 37 IU of Vitamin D, with the levels expected to be higher in pasture-raised or enriched eggs. Consumption of egg yolks can also fulfil our protein and calcium needs.
Fortified Breakfast Cereals
Cereals, if fortified with Vitamin D, can be a perfect breakfast dish to support our immune health and bone density before going ahead with our busy lives. Pairing a fortified breakfast cereal with fortified milk can deliver 100 IU of Vitamin D per serving, which makes it a fantastic supplement.
First Published:
May 10, 2025, 10:24 IST
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