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Foods High in Vitamin D – (Benefits Included)

By Rob Poulos...

There are so many reasons to make sure your diet is providing you with enough vitamins and nutrients, including strong bones and a healthy immune system. Different vitamins and minerals provide different health benefits, which is why it’s so important to have a well balanced diet that provides you with all essential nutrients.

If you have weak bones or irregular blood sugar then your diet is probably not providing you with enough vitamin D. Rather than vitamins you should add more foods high in vitamin D to your diet.

Keep reading to find out the health benefits of vitamin D.

Why Do You Need Vitamin D?

There are 2 main types of vitamin D; one is synthesized by humans and the other by plants. Ergocalciferol is the D vitamin that is synthesized by plants and is frequently referred to as vitamin D2, while cholecalciferol is synthesized by hums through the skin; this is often called vitamin D3. Foods that are high in vitamin D may contain either vitamin D2 or D3.

You need vitamin D because of the health benefits of vitamin B include maintaining and forming strong bones. Vitamin D helps your body absorb calcium into the bones to keep them strong and avoid bone diseases like osteoporosis and cancer.

Recent research also suggests that the health benefits of vitamin D include immune regulation that significantly reduces risk of autoimmune diseases in addition to other health conditions like multiple sclerosis and rheumatoid arthritis. If you struggle with blood pressure or risks of heart disease, foods with a high vitamin D content can help greatly reduce your risk.

[Vitamin D gives you strong bones & muscles.]

Symptoms of Vitamin D Deficiency

If you don’t get enough exposure to the sun or you don’t eat foods with significant amounts of vitamin D there’s a good chance you could be vitamin D deficient. If you think you might have a vitamin D deficiency, consult your doctor so you can get tested.

If you experience pain in your bones, or if you have frequent bone fractures and breaks you might suffer from a vitamin D deficiency. Softening of the bones can also be a symptom that your diet does not contain enough vitamin D rich foods since bone strength is a major health benefit of vitamin D.

Prolonged or frequent bouts of sickness may be a sign that your immune system is compromised, which can also be a symptom of vitamin d deficiency. If you experience any of these, consult your doctor to see if you need more foods rich in vitamin D.

How Much Vitamin D Do You Require?

In order to avoid a vitamin D deficiency and to experience the health benefits of vitamin D you will need to make sure you’re getting enough vitamin D in your diet. To determine this you will have to look at food labels to determine how much vitamin D certain foods contain.

According to the Institutes of Medicine, males age 14 to 70 years of age should consume 15 micrograms of vitamin D each day. Men over the age of 70 require a slightly higher vitamin D intake—20mcg—to combat age related bone softening. Females age 14 to 70 should also receive at least 15mcg of vitamin D each day, even pregnant and lactating females. Elderly females over 70 years old should get at least 20mcg each day.

Vitamin D Rich Foods

There are very few foods found in nature, that is fruits and vegetables, that have significant amounts of vitamin D in them. Many foods that are a good source of vitamin D have been fortified during processing or added because of increased light exposure during industrial farming.


Different types of fish are the foods highest in vitamin D, providing you with a significant doze of vitamin D. Salmon is your best source of vitamin D with more than 100% of you recommended daily allowance per serving. Mackerel and canned tuna are also two foods very high in vitamin D that can help you reap the benefits of vitamin D on a regular basis. Sardines aren’t a mega provider of vitamin D, but when combined with other vitamin D rich foods they can help you reap all the health benefits.


Dairy foods with a high vitamin D content have often been fortified to enhance the amount of vitamin D in these foods. Milk and yogurt fortified with vitamin D are your best dairy foods to increase your vitamin D intake, providing you with more than a quarter of your recommended daily allowance of vitamin D. Eggs, cheese and margarine have less vitamin D than milk and yogurt, but they are still significant sources of vitamin D.

Fruit & Vegetable Sources

Mushrooms grown under lights provide a significant source of vitamin D, more than 30% of your recommended daily value, because they have been synthesized by sunlight. Shitake mushrooms in particular, but wild grown mushrooms also provide enough vitamin D so that you feel the benefits of vitamin D.

Orange juice, particularly orange juice fortified with vitamin D can provide your diet with more than 30% of your recommended daily value of vitamin D per serving. Some types of orange juice may contain more or less vitamin D per serving, so be sure to check the labels if you need more vitamin D in your diet.

Keep your bones healthy and your immune system regulated by adding more foods high in vitamin D to your diet. A diet lacking vitamin D can lead to a vitamin D deficiency, along with all the health problems that can accompany a vitamin deficiency.

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