Best Vitamin D Foods for All Diets

Vitamin D is key when it comes to maintaining healthy bones, supporting immune function and regulating mood. Our body makes it from sunlight but food sources also matter, especially if sun exposure is low. Finding the right foods can be challenging, as vitamin D is naturally present in relatively few items.

In this guide, you'll find the best vitamin D foods for vegetarians and non-vegetarians. It’s a simple way to choose what works for your lifestyle.

Benefits of vitamin D

Some benefits of vitamin D include:

1. Fights bone diseases: Vitamin D is an essential component for calcium absorption. Without vitamin D, you cannot have calcium in your body in active form. Absorption of calcium allows the body to maintain the required amount of phosphate in the body which is again essential for bone health and development.
2. Helps maintain good mental health: While it is not clear how essential vitamin D is in checking clinical depression, it is highly effective in managing seasonal depression. Since there is less sunlight in winter, the body absorbs relatively much lesser vitamin D. This adversely affects the neurotransmitter serotonin.
3. Fights respiratory infections: If you have a significantly low vitamin D level, chances are high that you may suffer from more respiratory issues such as cold and flu. Research shows that deficiency of Vitamin D can worsen the post-COVID consequences.
4. Protects against heart ailments and diseases: An adequate amount of vitamin D reduces the risks of heart failure, stroke and several heart diseases. Medically, it is not clear if Vitamin D is solely responsible for the prevention of heart diseases, but it definitely helps.
5. Keeps the risks of diabetes in check: Cell-based observational studies show that vitamin D augments insulin sensitivity, improves beta cell function and reduces inflammation. All these factors are extremely important in controlling Type 2 Diabetes.
6. Reduces cancer risk: More and more scientific sample studies are reinforcing the role of vitamin D in managing and reducing the threat of cancer. The potential correlation between vitamin D and colon cancer, ovarian cancer, breast cancer and prostate cancer is evident. Vitamin D helps in controlling the growth of cancer cells.
7. Guards against autoimmune conditions: Vitamin D plays a very important role in regulating the immune system, thus preventing autoimmune disorders. Studies show that people who intake or absorb sufficient vitamin D are less prone to autoimmune disorders such as arthritis, thyroid, etc.
8. Helps check cognitive inefficiency and dementia: Our brain tissues have vitamin D receptors. This indicates the role of vitamin D in cognitive development and health. Since vitamin D enhances cognitive function, it also helps in preventing conditions such as dementia.

Top vitamin D foods for vegetarians

Given below is a list of vitamin D foods for vegetarians. To ensure an adequate amount of vitamin D in your body, include these vitamin D-rich foods:

1. Fortified orange juice: Most store-bought fortified orange juice is supplemented with calcium and vitamin D, making it a reliable source of nutrition for lactose-intolerant people. One cup of enhanced orange juice has 100 IU of vitamin D.
2. Mushrooms: Similar to humans, mushrooms can produce Vitamin D when exposed to sunshine. With 2300 IU of vitamin D2 per 100g, they are rich in vitamin D. However, professionally raised mushrooms have very little vitamin D2. Although some varieties receive UV light treatment, making them a good source of vitamin D. These mushrooms contain 130 to 450 IU of vitamin D2.
3. Fortified soymilk: For vegans and vegetarians, soymilk is a nutritious meal alternative because it contains the same nutrients as cow's milk. Each cup of soy milk contains 120 IU of vitamin D. However, before purchasing soy milk, read the label to determine whether it contains vitamin D. Little vitamin D is present in non-fortified brands.
4. Cheese: Cheese makes one of the best vitamin D-rich foods for vegetarians. Cottage cheese has particularly higher amounts of vitamin D. Other cheeses with vitamin D include Cheddar, Fontina and Monterey. Any type of cheese has about 24 IU of vitamin D per 100g serving.
5. Yoghurt: Because yoghurt is fortified with vitamin D, dairy and non-dairy yoghurts have high levels of this vitamin. It contains around 120 IU of vitamin D per cup.
6. Fortified almond milk: Each serving of fortified almond milk has 2.4 mcg (96 IU) of vitamin D. Numerous almond milk brands also add calcium to enhance its nutritional value.

Top vitamin D foods for non-vegetarians

Some of the vitamin D foods for non-vegetarian people are:

1. Salmon: Salmon is an oily fish that has a lot of vitamin D. According to the Food Composition Database of the United States Department of Agriculture (USDA), 100g of Atlantic salmon contains 526 IU of vitamin D per serving. When compared to farmed salmon, wild salmon has greater vitamin D. The amount of Vitamin D in a 100g plate of wild salmon is 988 IU compared to 25% in farmed salmon.
2. Tuna: Canned tuna has 268 IU of vitamin D which makes it a superior source of the vitamin. In addition, it is less expensive than purchasing fresh fish. Consuming canned tuna also increases the amount of niacin and vitamin K in the body. However, avoid overconsumption of this food item as it contains the toxic metal methylmercury. High levels of methylmercury in the body can cause serious health conditions.
3. Cod liver oil: If you are not too fond of eating fish, then include a cod liver oil supplement in your diet. Cod liver oil contains 448 IU of vitamin D per teaspoon. This can be easily given to kids who need more vitamin D. It is also a rich source of omega-3 fatty acids and vitamin A. However, avoid consuming excessive amounts of cod liver oil because high levels of vitamin A in the body can be harmful.
4. Sardine: Sardine is an excellent vitamin D food. It contains 177 IU of vitamin D. Fatty fish like halibut and mackerel are also good sources of vitamin D.
5. Herrings: Whether it is served canned, smoked, pickled or raw, herrings are a great source of Vitamin D. It has 216 IU of vitamin D per 100g serving. Additionally, pickled herring contains salt and 112 IU of vitamin D, both of which are essential to human health.
6. Fortified cow milk: Cow milk has phosphorus, calcium and riboflavin. With 115–130 IU of vitamin D per cup, it is a fantastic source of vitamin D.
7. Egg yolk: You can get 37 IU of this vitamin from eggs. Note that the chicken’s exposure to the sun and the vitamin D concentration of chicken feed determine the vitamin D content of eggs. Eggs from chickens that have access to pasture and sunlight are three to four times more vitamin D-rich. They have 6000 IU of vitamin D.

What is vitamin D deficiency?

A shortage of vitamin D in the body or its inadequate absorption is called vitamin D deficiency. This usually happens if a person does not consume adequate vitamin D-rich foods or has very little exposure to the sun.

Tips to increase the intake of Vitamin D

If you're looking to improve your vitamin D levels, here are some effective ways to do it:

• Get sun exposure

Spending time in sunlight is the most natural way to boost vitamin D. Aim for 10-30 minutes of midday sun exposure, thrice a week, depending on your skin tone and location. Be cautious of overexposure to avoid skin damage.

• Incorporate vitamin D-rich foods

• Fatty fish: Salmon, mackerel and tuna are among the richest sources of Vitamin D.
• Egg yolks: A single egg yolk contains a small amount of Vitamin D.
• Fortified foods: Many dairy products, orange juices, cereals and plant-based milks are fortified with Vitamin D.
• Mushrooms: Some varieties, like shiitake and maitake, can provide Vitamin D when exposed to sunlight.

• Consider supplements when necessary

Vitamin D supplements are a reliable option, especially for those with limited sun exposure. Take it with a fat-containing meal to improve absorption. Always consult a healthcare provider before starting any supplement.

• Utilise UV lamps or bulbs

For people living in regions with little sunlight, especially during winter, UVB lamps can help the skin produce vitamin D. Make sure the lamp emits UVB rays, not just UVA. Use them in moderation, as overuse can damage the skin and eyes.

• Engage in outdoor activities

Regular physical activity outdoors helps increase your sun exposure naturally. Walking, gardening, or exercising outdoors not only supports general wellness but also encourages your body’s vitamin D production.

Conclusion

Maintaining healthy vitamin D levels is important to support bone strength, immunity and overall well-being. It’s also important to remember that proactive health habits go hand-in-hand with financial security. Having the right health insurance ensures you're covered in case of deficiencies or related health issues that may require medical attention. For older adults, investing in a comprehensive senior citizen health insurance plan can provide added peace of mind and support in managing age-related health needs.

FAQs

• Which fruits and vegetables contain Vitamin D?

Among fruits, oranges contain Vitamin D. Apart from that you can eat mushrooms, tofu, cheese, cereals and yoghurt. All these food items are good sources of vitamin D.

• What does Vitamin D do?

Vitamin D is a fat-soluble nutrient that helps the body absorb calcium, magnesium and phosphate, which are essential for bone development.

• What are the different forms of vitamin D?

There are primarily two types of vitamin D—vitamin D2 and vitamin D3 which are also called ergocalciferol and cholecalciferol, respectively.

• What is vitamin D toxicity?

Too much consumption and/or absorption of vitamin D, much more than required by the body, can cause calcium accumulation in the body. This overabsorption of vitamin D can damage kidneys and bones. Excess vitamin D in the body is called vitamin D toxicity.

• How can vegans get sufficient vitamin D?

Vegans can get vitamin D from plant-based milk yoghurt, tofu, mushrooms, almond milk, rice milk etc. Many vegetarian and non-animal dairy food items are good sources of vitamin D.

Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.