Top 10 Vitamin D-Rich Foods

medlabz - 19 Mar 2017
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Top 10 Vitamin D-Rich Foods

Although we can find many foods in the supermarket that have been fortified with a synthetic form of vitamin D, there are only a selected number of foods that naturally contain vitamin D.

Normally, the human body makes its own vitamin D; exposure to sunlight is the catalyst for the synthesis of this hormone in the skin. But today, many people spend countless hours indoors, and exposure to the sun is limited. This fact may be a root cause of many ailments, including a depressed mood and weak bones. With age, bones can become weak and thin. Although you can’t turn back the hands of time, good nutrition is one of the best ways to encourage your body to be its best. Vitamin D is one nutrient in particular that supports normal bone density and strength.

1. Soy products:

Soy products like tofu and soy chunks are a healthy source of vitamin D. These products are easily available at a supermarket. Tofu may be a new ingredient for some, but Indians have been using soy chunks for a long time.


2.Fortified cereals:

Oatmeals and breakfast cereals are fortified with different vitamins. Check the label to ensure that you are getting the right amount of vitamin D in your body.



Most fruits lack vitamin D with the exception of oranges. A glass of orange juice is rich in calcium and vitamin D.


4. Fortified margarine:

Word of caution: Use margarine like a miser, large portions of margarine can be unhealthy. Before purchase, check if the margarine is fortified with vitamin D.

5. Alternative milk:

 Opt for alternative milk like soy, rice and coconut. Most mothers use coconut and rice milk with food, but what about soy? Dairy products like yogurt are now made from soy milk.

6. Catfish

Catfish are a freshwater fish that have a habit of feeding on minuscule organisms that use sunlight to produce vitamin D.

7. Tuna

You’ll have to eat 6 ounces of tuna daily to obtain 50% of your vitamin D needs.Fresh, wild-caught tuna is the most nutritious. Remember, oily fish can also provide the body with “good fats” that support memory and brain function.

Raw tuna steak

8. Cod Liver Oil

If you can stomach the strong aroma, this oil is super-rich in vitamin D. Just a teaspoon offers 113&#037 of your daily vitamin D needs.This golden oil is also rich in omega-3 fatty acids. Incorporating this oil into your diet will promote strong, healthy bones. Some medical experts recommend taking vitamin D to improve brain function, and optimize nervous system function.

cod liver oil

9. Eggs

Eggs contain vitamin D in small amounts. Eating one egg will provide you with approximately 21% of your daily needs. It’s best to only consume free-range eggs from a local farm, if possible.


10. Sunshine

Okay, I know it’s not a food, but daily exposure to sunshine can seriously increase your vitamin D levels. In fact, this vitamin is often called the “sunshine vitamin.” When sunlight hits the skin, it stimulates the production of vitamin D from cholesterol. This is great news for those of us that can take a daily sun bath. But, for those of us who can’t, you must boost your intake from the foods you eat. This may explain why native Inuit people in Alaska ate so much fish!


Get yourself tested for a Vitamin and see how your health status using MedLabz’ new ‘Visual Interactive Reports‘. You can now book an accurate Vitamin Tests or Full Body Checkup at the comfort of your home from or call on +91 7879-800-800 to get more information on the checkup at your location.