Vitamin D Foods

Vitamin D foods are an important contributor to our overall health journey. It helps you avoid health problems caused by vitamin D deficiency.

We know that vitamin D can be beneficial for bone and teeth health by increasing the body’s calcium supply, reducing the risk of osteoporosis and rickets, and helping to strengthen nerves, muscles, and the body’s immune system. could. Vitamin D affects many bodily functions, including preventing a healthy heart and skin-related problems such as acne. Research also suggests that low vitamin D levels may be a risk factor for autoimmune diseases.

Vitamin D is also called the sunshine vitamin because our body produces vitamin D when exposed to sunlight, but in places like the UK it is not possible to get enough sunlight throughout the year, thus getting enough vitamin D There are a few reasons why it is difficult. Fortunately, it’s best to get vitamin D from certain foods or supplements other than sun exposure.

This article explores the top 10 vitamin-rich foods or supplements.

High Vitamin D Foods List

It is generally recommended that a combination of sunlight, foods, and supplements may be ideal to meet the best vitamin D sources.

Natural foods rich in vitamin D are limited, especially if you’re interested in a vegetarian diet.

Cow’s milk

Cow’s milk is said to be like nectar. Let us tell you that vegetarians can meet the deficiency of vitamin D by consuming milk.

Also milk can be considered as a complete food. It contains all kinds of nutrients, including calcium, phosphorus and riboflavin.

cow’s milk contains 115 IU of vitamin D in 237 mL

Soy milk

For Vegetarians, especially plant-based milk alternatives like soy milk, provide the nutrient of vitamin D.

One cup soy milk (237 mL) contains 100–119 IU of vitamin D nutrient. Apart from this, almond milk and coconut milk has 24% DV per 16oz glass.

Orange juice

Vitamin D is found in abundance in oranges. Drinking a glass of orange juice does not deplete your body of vitamin D and calcium. Also, the vitamin C found in it can prove to be very useful for the body’s immune system. You can drink it as a fruit and as a juice.

One glass (about 226 ml) of orange juice contains about 100 IU of vitamin D.


Mushrooms are considered a good source of vitamin D. You can add it to your diet in the form of soups, stir-fries, stews or salads. Mushrooms can synthesize the vitamin when exposed to UV light. Due to this, the body does not lack vitamin D and calcium, they are also very tasty to eat.

About 41 IU (International Unit) of vitamin D is found in one cup of mushrooms.


Cereals can also be an answer to how to meet the deficiency of vitamin D. There are many options for getting vitamin D for non-vegetarian eaters, but the amount of vitamin D foods for pure vegetarians is very limited.

In such a situation, people can use cereals to meet the deficiency of vitamin D. Let us tell you that there are different grains available in the market nowadays, such as wheat, maize, millet etc.

However, You will need to check the label to find out the vitamin D content of how much vitamin D is in a product, as this can vary widely.

Soya products

Using soy products, such as tofu, soy milk and soy yogurt, can also prove to be very beneficial to meet the deficiency of vitamin D. They are believed to be rich in protein. For this reason, vitamin D is also present in them. Vegetarians can be a good way to get a boost of vitamin D by using soy products.

About 80 to 200 IU of vitamin D can be present in soy products. This quantity may vary from product to product.


Many fortified varieties have a yogurt flavor and, when consumed plain or with fresh fruit, are also healthy.

Yogurt can serve as a perfect probiotic for people allergic to dairy products. Vitamin D will knock between 10 and 20 percent of your daily requirement.

Ricotta Cheese

You may be surprised to learn that ricotta cheese stands out as the highest natural cheese source of vitamin D, containing five times more vitamin D than other types of cheese that have 25 IU of the nutrient.


Significantly, we can get vitamin D from sunlight and some foods. Vegetarians constantly and safely rely on sunlight for vitamin D, but this is not the best way to meet your needs.

The foods listed in the article are the best top sources of vitamin D available for vegetarians to meet their healthy living requirements.


Nov 17, 2022
The Neutropenic Diet: What Works and What Does Not

The neutropenic diet is a diet plan for people with weakened immune systems. This involves selecting and preparing foods in[...]

Nov 15, 2022
ADHD Diet: Food To Eat And Avoid For Symptom Control

Attention Deficit Disorder ie ADHD is a type of mental illness that can cause difficulty maintaining attention, activity, and impulsive[...]

Nov 10, 2022
Copper-Rich Foods To Include In Your Diet + Benefits

Copper is an essential trace mineral that’s essential for many bodily functions. Nutritionally, your body requires it’s only needed in[...]



The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or healthcare professional