12 Healthy Foods That Increase Vitamin D Levels in Body

Last Updated on December 21st, 2020

Are you in search of ways to increase vitamin D levels in your body?

If yes, then you have landed on the right page. Lets know about this vitamin more so that we can always understand its effects and necessity. Vitamin D or sunshine vitamin plays a vital role in our health! It protects from autoimmune disease, diabetes, depression, heart diseases, and cancer.

Also, it improves muscle function, bone health and maintains blood levels of phosphate and calcium. We need around 600 IU of vitamin D per day and it’s a little more for older people.

If we do not get enough vitamin D then we may have a risk of developing rickets and osteoporosis. So, it becomes mandatory to have sufficient vitamin D levels in our bodies. You should know what are the signs and symptoms of vitamin D deficiency in body. These symptoms will help you in early detection and thus you can quickly recover from vitamin deficiency.

You might have heard that one can get enough vitamin D from sun exposure. Your body can absorb vitamin D if you take some time to stand under the sun for 5 to 30 minutes twice a week between 10 am to 3 pm without sunscreen.

foods rich in vitamin D
foods rich in vitamin D

There are some factors that are taken into consideration like the season, skin color, and cloud cover. You won’t be able to get good amount of vitamin D if you live in cold regions or have colder season. In such situations what can you do! Well, here comes the role of food. There are numerous foods for vitamin D which can help you to maintain the levels in your body.

Let us explore foods that increase vitamin D one by one.


  1. Mushrooms

Mushrooms are the ultimate source of the sunshine vitamin. One serving of mushrooms offers 1,022 IU per 100 grams. They can synthesis vitamin D2 when treated with the UV light. The amount of vitamin D mushrooms have depends on the amount of UV light they are exposed to. It is worth noting that wild mushrooms or mushrooms exposed to ultraviolet light are excellent sources of vitamin D. So, consuming mushrooms can help you to increase vitamin D in your body.

mushrooms are high in vitamin D
mushrooms are high in vitamin D
  1. Cereal

Fortified breakfast cereals are also a great source of vitamins, fiber, and minerals. One cup serves 40 IU of vitamin D. Cereals made with whole grains are low in added sugar and they can offer a higher amount of vitamin D. You can take it by adding milk to it and then it will even double your vitamin D intake. You can check out the labels when buying cereals as the amount of vitamin varies among brands. So lets include cereals in your morning breakfast plan to increase vitamin D levels.

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  1. Swordfish

Featured with a mild and sweet flavor, swordfish is enriched with vitamin D. Three ounces of cooked swordfish are known to offer 566 IU of vitamin D. Apart from this, it is a great source of potassium (regulates nerve signals and fluid balance), phosphorous (deals with formation of bones and teeth) and selenium (maintains proper functioning of the body). It is available in both frozen and fresh. The best part is, swordfish not only helps to increase vitamin d but they are also high in vitamin B6, vitamin B12, and niacin.

sowrdfish has high vitamin d
sowrdfish has high vitamin d
  1. Cheese

Cheddar cheese, ricotta, cottage cheese, and feta are the excellent sources of vitamin D you can add in your diet. It is packed with a good amount of fats, which are required for a healthy brain and skin. You can get four percent of the daily value of vitamin D by consuming one cup of diced cheddar cheese. It also provides a range of nutrients like minerals, vitamin A and even offers zinc, calcium, and selenium.

milk and cheese are good for boosting vitamin D
milk and cheese are good for boosting vitamin D
  1. Milk

Dairy products are the great foods for vitamin D and calcium, milk is one of them. One cup of fortified milk can offer you 125 IU of vitamin D. It also provides essential nutrients such as riboflavin, potassium, phosphorous and vitamin B12. Drinking one cup of milk will cover around thirty percent of your daily value of vitamin D. You can relish smoothies or shakes if you do not like consuming a glass of plain milk. Over all we can say that Dairy products like milk, cheese and curd are great source to increase vitamin d for people who are vegan and do not want to go for non-vegetarian food items.


  1. Yogurt

Summer staple yogurt or curd is known as a great probiotic. You can get around 80 IU of vitamin D in 6-ounce serving by consuming protein-rich fortified yogurt. It is lower in calories when compared with cheese. You can include it in your diet if you are not allergic to dairy products. Yogurt is also a good source of calcium that helps in strengthening your bones. It is highly nutritious as it contains minerals, phosphorous and vitamin B as well. Isn’t it great? Consume it daily to increase vitamin D levels!

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yogurt benefits for womens and females
yogurt benefits for womens and females
  1. Eggs

This animal product is one of the ultimate foods for vitamin D and minerals. You can get 41 IU of vitamin D from only one egg yolk. It is a nutritional powerhouse that contains lutein and protein as well. Eggs from hens that are commercially raised contain around 37 IU per yolk. Whereas hens that are fed vitamin-D enriched feed give eggs which have high levels of vitamin D.

eggs benefits for hair fall
eggs benefits for hair fall
  1. Sardines

You can count on buying canned sardines as they are packed with a range of health benefits. It can offer you vitamins, minerals, calcium, phosphorous and selenium. Moreover, sardines are an excellent source of riboflavin, protein, niacin and vitamin B12. You can get 46 IU of the vitamin from just two drained sardines. Featuring heart-healthy omega-3 fatty acids, sardines can be a great addition to your eating plan.


  1. Orange juice

Fortified orange juice is another rich source of vitamin D. One glass or eight ounces can give you up to 100 IU of vitamin D. It is vital to notice that the amount of vitamin D differs from one brand to another. Remember to check the label so that you do not buy this citrus drink which is from concentrate. While buying the juice, you need to make sure you pick the juice that has been fortified with vitamin D and calcium.

drinking fresh orange juice for great health
drinking fresh orange juice for great health
  1. Beef Liver

It may not be the most appetizing food but its three ounces of serving can offer you 50 IU of vitamins. This meat also regulates immune function and improves eye health. It provides 11 percent of your daily value of vitamin D. Beef liver is a wonderful source of vitamin B12 and riboflavin. If you are a non-vegetarian then you must consider adding it in your diet.


  1. Salmon

It is a popular fatty fish that can offer you a high amount of vitamin D. 3 serving of salmon provides you 447 IU of vitamin D. Moreover, it is a great source of minerals, proteins, and heart-healthy omega-3 fatty acids. You can either consume wild-caught salmon or farmed salmon. However, according to the studies, wild salmon contains 988 IU and can offer 124% of your daily value of vitamin D. That said, wild salmon is one of the great foods for vitamin D.

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salmon for foods with high vitamin d
salmon for foods with high vitamin d
  1. Canned tuna fish

Canned tuna is not only a rich source of vitamin D but also of vitamin K and niacin. When it comes to canned albacore tuna, it offers 50 IU per four serving. Whereas canned light tuna contains 150 IU per four serving. Also, it features high vitamin D levels as compared to the canned albacore tuna. It is recommended that you consume less than 170 grams of light tuna to prevent the accumulation of methylmercury, which is a toxin in fish.


Final words

Vitamin D is crucial for our health and therefore it is important to have enough levels of vitamin D in the body. This ultimate list of foods for vitamin D will surely help you to increase vitamin D levels.

Along with contributing to the normal functioning of the body’s immune system, it also maintains the health of bones. Vitamin D is such an important element for our body to function properly, so we must know when our body is in dire need of it. You should know the signs and symptoms that can show your body is vitamin D deficient. And thus you can start having a healthy vitamin D level boosting diet plan. We have shared the same below.

Signs and Symptoms of Vitamin D Deficiency


Now you know the healthy options and adding a few of them to your eating plan will lend a hand in getting great health.

So, always eat healthy to stay fit!

Bharti Pankaj
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