6 Vitamin-D Rich Foods To Include In Your Meals

It's absolutely essential to add Vitamin D to your daily diet to stay healthy and fit. And here's how you can do it.

Published On Nov 02, 2022 | Updated On Mar 06, 2024


Till some decades ago, vitamin D deficiency was uncommon because most people had a healthy lifestyle of going to sleep on time and waking up early. Starting the day early allowed them to go for a walk or follow a workout routine before heading to work. In the process, they would take advantage of the most natural vitamin D source available, thanks to time spent taking in the sun’s rays.

But recently, more people are being found to be deficient in vitamin D because they tend to sleep till late in the day. They have also been isolated indoors, especially after the pandemic, which has led to not getting sufficient amounts of healthy sunshine. When one has vitamin D deficiency, they tend to feel lethargic and tired, experience bone pain and even mood changes or depression.

The best way to get your dose of vitamin D is by soaking in sunshine early in the morning. But one can also have vitamin D rich foods and vitamin D tablets, depending on the extent of your deficiency.

Maintaining a proper diet is extremely important for a healthy lifestyle. It is said that what you eat is what you become. If you eat nutrient-rich food, it shows in your mood, your decision making and behaviour. On the other hand, if you lack proper nutrition in your diet, or vitamin D foods, it will affect your health and immunity.

Here are 6 vitamin D rich foods that you can include in your diet to be healthier:


It’s not that easy to find foods that are rich in vitamin D, especially for vegetarians or vegans. Around 80 percent of people are lactose intolerant so they can’t get their vitamin D from milk. Orange juice is a great alternative for them. In most countries, packaged orange juice is fortified with vitamin D so that it can be a healthy option for consumption.


A plant-based milk fortified with vitamin D is one of the safest options to consume for a source of vitamin D. It is great for vegans and the calcium in the milk can be great for vitamin absorption. You can drink the milk as it is or whip up a delicious smoothie with green leaves and fruits. Your morning cup of coffee or tea can also be relished with a glass of soya milk or almond milk that can act as your vitamin D sources.


Along with it being a great source of protein, salmon is high in vitamin D as well. It is also high in omega-3 fatty acids. You can have it for dinner by grilling it after marinating it with some salt, pepper and olive oil. You can also add some vegetables along with the fish to get all your vitamins. Salmon is a great way to increase your cardiovascular health as well.


Mushrooms in general are not the highest source of vitamin D but when exposed to UV light, or sunshine, its vitamin D content increases. When you buy a packet of mushrooms from the market, make sure you check the label to see if it has been packaged with UV light. A single serving of mushrooms can increase the intake of other micronutrients such as fiber, iron, potassium, zinc and vitamin B6. These magical mushrooms can be cooked and eaten almost regularly as they are easily available in the market.


In general, tofu is a great source of protein, iron and calcium. Most vegans consume it to keep their protein intake in check. It is fortified with vitamin D and acts as a great source of this vitamin. You can make a curry or eat it as a stir fry with some rice and other veggies.


Eggs are one of the highest sources of vitamin D. The yolk of the egg contains the vitamin; hence, it is important to consume the egg as a whole and not just the egg white. You can have it boiled or a sunny side up. Whether it is a Sunday or Monday, one must consume eggs every day!

Vitamin D, the sunshine vitamin, is one that everybody must have in abundance. As we don’t have the high-quality diet that people had in earlier days, we need to be conscious and put in more effort to consume a nutrition-rich diet.

While you are at it, do not forget to soak in all the sunshine you can before 9 in the morning. This way, you can avoid the harmful UV rays of the sun and get the best out of the sunny days!

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