list of food with vitamin d
list of food with vitamin d

list of food with vitamin d

Food with vitamin d list

     An essential and necessary vitamin that required by the body for the need of calcium, bone development, immune functioning and alleviation of inflammation, is named as Vitamin D.

A deficiency of Vitamin can make rickets,  increased cancer risk, poor hair growth and osteomalacia, a weakened immune system. Excess amount of having vitamin D may affect the body to absorb too much calcium which leads to increased risk of heart disease and kidney stones.

Vitamin D is fat-soluble that means you need to eat fat to absorb it. Foods are rich in vitamin D such as fish, mushrooms exposed to sunlight, fortified milk, fortified milk substitutes, fortified tofu, fortified yoghurt, fortified breakfast cereals, fortified orange juice, pork chops, and eggs.

Oats benefits for health

Food with vitamin d vegetarian

Vitamin D is also made by the body when the skin is exposed to sunlight and is therefore called the sunshine vitamin. This accounts for approximately 90% of our total vitamin D, with only 10% coming from food and depending on where you live. 20 minutes of sun exposure in a day is enough to meet your vitamin D requirements. In this article, we have discussed the list of foods with vitamin D.

Fortified soy milk

One cup of soy milk fortified with vitamin D consist of 2.9 mcg of vitamin D. It’s essential to make sure the label before buying a brand of soy milk to see if vitamin D is included. Brands which don’t fortify have very little vitamin D.

Food with vitamin d vegan


Mushrooms are one of the only plant sources which consist of a significant amount of vitamin D. Mushrooms grown in the dark can not contain enough amount of vitamin D. Therefore, mushrooms that exposure to ultraviolet light while growing can consist about 450 IU per 100-gram serving.

Mushrooms have vitamin D-2, while animal products contain vitamin D-3. Many types of research have found that vitamin D-2 may not be as bioavailable as vitamin D-3 but can still raise vitamin D levels.

Fortified cereals

Most of breakfast cereals and brands of oatmeal are protected with vitamin D. Cereals secured with vitamin D will normally list the vitamin in the nutritional information. The amount of vitamin D found in fortified cereals that can differ between brands. Most typically consist between 0.2 to 2.5 mcg per serving.

Food enriched with vitamin d

Fortified orange juice

Not all orange juices are secured with vitamin D but some brands that are fortified may consist of up to 2.5 mcg per serving. Orange juice which is fortified with vitamin D will typically suggest this on the packaging.

Fortified almond milk

  Protected almond milk has about 2.4 mcg of vitamin D per serving. Many brands of almond milk are also secured with calcium.

Fortified rice milk

Rice milk protected with vitamin D consists of 2.4 mcg per serving. Some brands of rice milk can also be fortified with other nutrients like vitamin A and vitamin B-12


   Though sunshine isn’t a food, it’s a great factor of vitamin D for vegans. Walking out into the sun for about 10 to 30 minutes three times in a week is sufficient for most of the people. Therefore, people with darker skin may require more sun exposure than people with light skin to get the same benefits.

Try to limit your sun exposure, as too much time spent in the sun may damage your skin which can cause sunburn, and develop your risk of skin cancer.

Indian food with vitamin d

Need vitamin D

Vitamin D’s important and essential role is to help your body to absorb calcium and phosphorous from food. Both of these minerals are essential for maintaining healthy bones. People who don’t reap adequate amounts of vitamin D are at the most risk of developing weak and brittle bones.

Your immune system also required vitamin D to function well. Research from 2011 shows that vitamin D deficiency is linked to increased autoimmune issues and a higher risk of developing infections.

Based on the 2013 review of studies, people who have low levels of vitamin D can also be at a greater risk of depression than people with healthy levels of the vitamin.

There is some evidence to mention that vitamin D may play an important role in cancer prevention and also evidence to suggest that vitamin D may decrease the causes of heart disease.

Symptoms of vitamin D deficiency

Vitamin D deficiency may cause several health problems and diseases. If you don’t get regular sun exposure, you are at a greater risk of developing a deficiency. 

Some of the symptoms of low vitamin D include the following such as:

  • weakened immune system
  • weak bones
  • depression
  • fatigue
  • slow wound healing
  • hair loss

Need of vitamin D 

 Based on your age, The amount of vitamin D differs you need each day.

Here’s the recommended daily having of vitamin D based on age:

  • Babies (0–12 months): 400 IU
  • Children (1–13): 600 IU
  • Teenagers: 600 IU
  • Adults 70 and under: 600 IU
  • Adults over 70: 800 IU

Taking too much can cause the following symptoms.

  • loss of appetite
  • nausea
  • vomiting
  • constipation
  • weakness
  • weight loss

Having too much vitamin D can also develop calcium levels in your blood. Excess calcium can affect irregular disorientation and hear disease.

If you eat a vegan diet, reaping sufficient vitamin D can be challenging, but there are a lot of ways to develop your intake that don’t involve animal sources.

Milk and cereals replacements protected with vitamin D are two of the best sources of dietary vitamin D for vegans. Consuming a daily vitamin D supplement can also help you increase your levels.

Exposing your skin to sunlight can also develop your body’s natural vitamin D production. For most people, 10 to 30 minutes three times a week is enough.