Foods Rich in Vitamin D: A Nutritional Approach

By: Olivia Cristina

Health Benefits of Vitamin D, find out the foods you should consume

Vitamin D is an essential nutrient for the health of the human body. It plays a fundamental role in the absorption of calcium and phosphorus, essential for the formation and maintenance of bones and teeth. Additionally, vitamin D plays an important role in immune system function, cardiovascular health, and the prevention of various diseases. One of the main sources of vitamin D is exposure to the sun, but we can also obtain it from our diet. In this text, we will explore a variety of foods rich in vitamin D and discuss their health benefits.

Health Benefits of Vitamin D

Before we dive into vitamin D-rich foods, it's important to understand why this vitamin is so crucial to health. Vitamin D performs several vital functions in our body:

  1. Bone Health: Vitamin D is essential for the absorption of calcium from the intestine, which is essential for the formation and maintenance of healthy bones and teeth. Vitamin D deficiency can lead to bone problems such as osteoporosis and rickets.
  2. Function of the Immune System: Vitamin D plays an important role in regulating the immune system. A deficiency can make the body more susceptible to infections and autoimmune diseases.
  3. Cardiovascular Health: Studies suggest that vitamin D may help maintain cardiovascular health, reducing the risk of heart disease.
  4. Chronic Disease Prevention: Vitamin D has also been linked to reduced risk of chronic diseases such as type 2 diabetes, cancer and multiple sclerosis.

Fatty Fish

Fatty fish are one of the best natural sources of vitamin D. Among them, the following stand out:

  • Salmon: Salmon is an excellent source of vitamin D, especially wild Alaskan salmon. A 100g serving of salmon can provide up to 570 IU (International Units) of vitamin D.
  • Sardines: Canned sardines are also a great option, providing around 177 IU in a 100g serving.
  • Tuna: Fresh or canned tuna contains approximately 154 IU in 100g.


Eggs are a reasonable source of vitamin D, especially in the yolk. One large egg contains about 44 IU of vitamin D. However, remember that vitamin D is present in the yolk, so if you only consume egg whites, you may miss out on this nutrient.


Some types of mushrooms, such as maitake mushrooms and shiitake mushrooms, are capable of producing vitamin D when exposed to ultraviolet sunlight. However, the amount of vitamin D in mushrooms is relatively low.

Fortified Products

Many foods are fortified with vitamin D to ensure people get enough of this nutrient in their diets. This includes dairy products such as milk and yogurt, as well as fruit juices, breakfast cereals and margarine.

Cow liver

Beef liver is an excellent source of vitamin D, but should be consumed in moderation as it is also rich in vitamin A, which can be toxic in large quantities.


Some types of cheese, such as Swiss cheese, also contain small amounts of vitamin D.

Cod Liver Oil

Cod liver oil is a supplement that contains high amounts of vitamin D, as well as vitamin A and omega-3 fatty acids.

How to Get Vitamin D from Food

To get enough vitamin D from your diet, it is important to regularly include vitamin D-rich foods in your diet. Here are some tips:

  • Eat fatty fish, such as salmon and sardines, at least twice a week.
  • Include eggs in your diet, preferably in the form of whole eggs.
  • Add mushrooms, especially maitake and shiitake, to your meals.
  • Check food labels and choose products fortified with vitamin D whenever possible.
  • Consult a healthcare professional or nutritionist to assess the need for vitamin D supplementation, especially if you are deficient or have difficulty obtaining adequate amounts through your diet.


Vitamin D plays a crucial role in the health of the human body, and getting enough of this nutrient is essential for preventing disease and maintaining healthy bones and teeth. In addition to sun exposure, diet plays a key role in obtaining vitamin D. Therefore, it is important to include foods rich in vitamin D in your daily diet to ensure an adequate supply of this important nutrient.

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