How Do You Get 100% Vitamin D? – Explore These 10 Foods!


Vitamin D is often called the “sunshine vitamin.” It is a nutrient that helps maintain overall health. Our bodies naturally produce vitamin D when exposed to sunlight. However, many individuals suffer from vitamin deficiency.

This is due to a lack of sun exposure and poor dietary choices. These foods do not promote strong bones and a healthy immune system. They also contribute to overall well-being. From seafood options to kitchen staples, each food item offers a delightful blend of taste and nutrition.

This article emphasizes the significance of vitamin D and explores the top 10 foods rich in this essential nutrient.

What Is The Importance of Vitamin D for Optimal Health?

  • Promoting Strong Bones: It is crucial for calcium absorption. This is essential for maintaining strong bones and teeth.
  • Supporting Immune System Function: Vitamin D plays a role in strengthening the system. This helps our bodies effectively combat infections and diseases.
  • Enhancing Mental Well-being: Some studies suggest vitamin D levels may be linked to improved mental health. This includes mood enhancement.
  • Contributing to Cardiovascular Wellness: Ongoing research explores the connection between vitamin D levels and reduced risks of heart disease.
  • Cancer Prevention: Ongoing research explores vitamin D’s role in preventing certain types of cancer. 
Importance of Vitamin D for Optimal Health

Who Might Not Get Enough Vitamin D?

  • Breastfed Babies: They need extra vitamin D supplements.
  • Older People: Their skin and kidneys don’t make vitamin D well.
  • People with Dark Skin: Their skin makes less vitamin D from the sun.
  • Diseases: People with Certain Diseases Like Crohn’s or celiac disease can’t absorb nutrients well.
  • Overweight People: Their body fat holds onto vitamin D.
  • Those Who Had Gastric Bypass Surgery: They can’t absorb vitamin D easily.
  • People with Kidney or Liver Disease: These diseases affect vitamin D use.
  • People on Certain Medicines: Some drugs change vitamin D levels.

Talk to a doctor if you think you’re at risk. They can check your vitamin D.

What Are The Top 10 Foods Rich in Vitamin D?

1. Fatty Fish (such as Salmon, Mackerel, and Tuna)

These fish are considered sources of vitamin D. A small serving can meet your daily requirement. For instance, a cooked 3.5-ounce portion contains 570 IU of vitamin D. These fish offer delightful flavors and beneficial omega-3 fatty acids that promote heart health.

2. Cod Liver Oil

This traditional source is packed with vitamin D. A single tablespoon provides over 1,300 IU. It also serves as a source of omega-3 acids and vitamin A. Some individuals may find its taste strong. However, it is available in a well-known form.

3. Egg Yolks

Egg yolks are a versatile way to obtain vitamin D. One large egg yolk contains about 37 IU of this essential nutrient. It also contains high-quality protein and other vital nutrients.

4. Cheese

Some types of cheese, such as Swiss and cheddar, contain levels of vitamin D. 6 IU of vitamin D can be found in one ounce of Swiss cheese. Cheese is also a source of calcium and protein.

5. Mushrooms

Some mushroom varieties, like shiitake and maitake, can produce vitamin D when exposed to sunlight or ultraviolet light. A serving size of 3.5 ounces of these mushrooms provides 100 IU of vitamin D. They’re also packed with essential nutrients and add a delightful flavor to various dishes.

6. Fortified Foods

Several products, including breakfast cereals, orange juice, and milk, have been enriched with vitamin D. For instance, a glass of orange juice typically contains around 100 IU of vitamin D. These fortified foods are especially beneficial for individuals with limited access to vitamin D sources.

7. Beef Liver

Beef liver is a vitamin D source ( 50 IU per 3.5 ounces). It is also abundant in nutrients like iron and vitamin A. This makes it a nutritious choice for those who appreciate organ meats.

8. Pork

When it comes to pork cuts like pork chops, you can get an amount of vitamin D. About 10 IU of vitamin D can be found in a 3.5-ounce serving of cooked pork chops. Pork meat can be enjoyed in cuisines.

9. Tofu

Tofu is a plant-based protein option that many people choose. It is often fortified with vitamin D, providing 150 200 IU per 3.5-ounce serving. This makes it an excellent choice for vegetarians and vegans who want to ensure they get protein while getting their vitamin D. Plus. Tofu can be prepared in delicious ways.

10. Sardines

Though small, sardines pack a punch for vitamin D and omega-3 fatty acids. A serving of canned sardines ( 3.5 ounces) contains about 480 IU of vitamin D, making them an excellent source of this nutrient. Sardines are versatile and can be enjoyed in salads on crackers or as a pasta topping.

What Happens if You Don’t Get Enough Vitamin D?

  • Bones Can Get Weak: This leads to osteoporosis and breaks.
  • Children Might Get Rickets: Their bones can become soft.
  • Adults Can Get Osteomalacia: This causes weak bones and pain.


Adding these foods in vitamin D into your diet is an effortless way to ensure you get this vital nutrient. Deficiency of vitamin D can cause various conditions.

Enjoying a salmon dinner does not satisfy your taste buds. Also supports the health of your bones. Including tofu in vegetarian meals helps boost the system while providing necessary protein intake, contributing to overall well-being.

A balanced diet accompanied by these foods plays a role in maintaining health. For advice, it’s always an idea to consult with a healthcare professional or dietitian, especially if you have specific dietary restrictions or health concerns. Incorporating these foods in nutrients into your meals can contribute to a healthier lifestyle!


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Dr. David G Kiely is a distinguished Medical Reviewer and former General Medicine Consultant with a wealth of experience in the field. Dr. Kiely's notable career as a General Medicine Consultant highlights his significant contributions to the medical field.

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