24 Best Food Sources of Vitamin D, Fruits & Their Health Benefits

A healthy diet includes the right proportion of carbohydrates, proteins, fats, vitamins, minerals, and roughage. Any one component missing from your diet can lead to malnutrition. More often than not, people suffer from vitamin deficiency.

Further, complications occur because the body has several essential vitamins, and people often miss taking one or the other in their daily diet. One such vitamin is vitamin D, which regulates calcium and phosphate amounts in the body.

Along with many other biological effects, vitamin D is a class of fat-soluble secosteroids that increases intestinal absorption of calcium, magnesium, and phosphate. The two most significant human substances in this category are vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D encourages calcium absorption in the stomach and maintains adequate serum calcium and phosphate concentrations.

When exposed to direct sunlight outside, the skin produces vitamin D. But we don't produce enough vitamin D from sunlight between October and the beginning of March. Selective foods also contain vitamin D.

Among the sources are oily fish, including mackerel, salmon, sardines, and herring, red meat liver (don't eat liver if you're pregnant), foods enriched with egg yolks, breakfast cereals, and various fat spreads.

Although sunlight exposure can synthesise vitamin D in your body, it is not reliable because of the weather conditions. Therefore, to get sufficient vitamin D in your body, you should consider including the following vitamin D foods in your daily diet:

• Oily fishes like salmon, mackerel, herring, and sardines.

• Red meat 

• Liver 

• Egg yolks

• Fortified foods like fat spreads, breakfast cereals, etc.

Now let’s delve deeper into these food items to understand how much of these foods you should intake.

A person’s dietary intake of vitamin D solely depends on animal proteins and fortified food items. Although you would not find vitamin D vegetables, some plant-based food items and plant milk can be good sources of this nutrient. Here are some food items vegetarians and vegans can consume:

When you plan to include fruits rich in vitamin D in your daily diet, it is advisable to look for fortified food items. These do not naturally contain this particular nutrient but can become a reliable source after artificial treatment. One such item is orange juice.

There aren't many nuts available that contain vitamin D. However, the list contains two common nuts that contain vitamin D.

According to the National Institutes of Health, the amount of vitamin D you need daily depends on your age. Vitamin D is necessary for the body to feel fit and keep fit. 

Vitamin D is a fat-soluble vitamin responsible for regulating calcium, magnesium, and phosphorus in the body. Vitamin D3 and D2 are also essential components in this group for humans. Generally, your skin can synthesise vitamin D in sunlight due to cholecalciferol in the lower epidermis. However, one can ingest this vitamin from several sources.

As this vitamin keeps the bones, teeth and muscles functioning correctly, deficiency causes bone and teeth deformities. The most common disease observed among the Indian population is rickets.

Here are some other roles of vitamin D rich foods in your body:

• Helps in promoting healthy bones and teeth. 

• Supports the immune, brain and nervous systems. 

• Regulates insulin level, thereby supporting diabetes management.

• Promotes lung function and cardiovascular health. 

• Influences gene expressions that are involved in cancer involvement.

• Therefore, it is vital to intake foods high in vitamin D to keep your bones healthy and functioning properly.

Now let’s go through some food items rich in vitamin D.

Incorporating vitamin D rich foods into your diet can contribute to these benefits, alongside safe sun exposure and supplements if necessary. Here are the health benefits of vitamin D rich foods:

• Bone Health: Helps in the absorption of calcium and phosphorus, which are crucial for maintaining strong bones and teeth.   

• Immune System Support: Plays a role in immune function, potentially reducing the risk of infections and autoimmune diseases.   

• Muscle Function: Supports muscle strength and function, aiding overall mobility and reducing the risk of falls in older adults.   

• Heart Health: May contribute to cardiovascular health by reducing inflammation and improving blood vessel function.   

• Mood Regulation: Insufficient exposure to sunlight can lead to a bad mood. Vitamin D helps in regulating mood and ward off depression and anxiety.   

• Cancer Prevention: Some studies suggest it may reduce the risk of certain cancers, although more research is needed.

Identifying vitamin D deficiency typically involves considering several factors and symptoms. Here are ways to identify it:

• Symptoms: Look for signs such as fatigue, bone or muscle pain, frequent infections, depression, hair loss, and impaired wound healing.

• Medical History: Assess risk factors like limited sun exposure, dark skin, obesity, older age, or gastrointestinal conditions that may affect nutrient absorption.

• Blood Test: The most accurate way is through a blood test measuring 25-hydroxyvitamin D levels. Levels below 30 ng/mL generally indicate deficiency, with optimal levels typically considered 30-50 ng/mL.

• Physical Examination: A healthcare provider may check for signs like bone tenderness or muscle weakness during a physical exam.

• Bone Density Scan: In severe cases, bone density scans (DEXA) may reveal osteoporosis or bone weakening due to prolonged deficiency.

Incorporating these foods and practices into your daily meals and snacks can help you meet your vitamin D requirements for overall health and well-being. Here are various ways to include vitamin D rich foods in your diet:

• Fatty Fish: Add fatty fish such as salmon, trout, mackerel, and tuna to your meals. Grill, bake or pan-sear them with herbs and spices for a delicious main course.

• Egg Yolks: Include egg yolks in your breakfast or meals. Make omelettes frittatas, or simply enjoy boiled eggs as a snack.

• Fortified Foods: Look for fortified foods like fortified milk, orange juice, yoghurt, and cereals that contain added vitamin D. Check the labels to ensure they have added vitamin D.

• Mushrooms: Some mushrooms, like shiitake and portobello, contain vitamin D. Incorporate them into stir-fries, soups, or grilled dishes.

• Cheese: Certain types of cheese, including cheddar, Swiss, and mozzarella, contain small amounts of vitamin D. Use them in sandwiches, wraps, or as a topping for dishes.

• Cod Liver Oil: Consider taking cod liver oil as a supplement, as it is rich in vitamin D and omega-3 fatty acids.

• Smoothies: Blend fortified milk or yoghurt with fruits like bananas, mangoes, or berries to create a nutritious smoothie that can also help you increase your vitamin D intake.

• Salads and Sandwiches: Add canned tuna or salmon to salads or sandwiches. Combine with leafy greens, vegetables, and a light dressing for a vitamin D-packed meal.

• Snacks: Snack on boiled eggs, cheese slices, or yoghurt with added vitamin D. Pair them with whole-grain crackers or fresh fruits for a balanced snack.

Ensuring adequate vitamin D intake through sunlight exposure, fortified foods, and supplements if necessary, can help mitigate these risks and support overall health. Here are the health risks associated with not getting enough vitamin D:

If you suspect you have taken too much vitamin D or are experiencing any of these symptoms, seek medical attention promptly. Excessive intake of vitamin D can lead to several potential side effects, which include:

• Hypercalcemia: This condition occurs when there is too much calcium in the blood, leading to symptoms such as nausea, vomiting, weakness, and frequent urination.

• Kidney Stones: High vitamin D levels can increase calcium levels in the urine, potentially leading to the formation of kidney stones.

• Digestive Issues: Excessive vitamin D may cause digestive discomforts such as diarrhoea, constipation, or abdominal pain.

• Bone Loss: Paradoxically, excessive vitamin D can lead to bone loss and weaken bones, potentially increasing the risk of fractures.

• Heart Problems: Very high vitamin D levels may affect the heart, causing irregular heart rhythms or other cardiac issues.

• Weakness and Fatigue: Excessive vitamin D intake can cause some individuals to experience general weakness, fatigue, or confusion.

Since it's difficult for individuals to receive enough vitamin D from diet alone, throughout the autumn and winter months, everyone (including women who are pregnant or nursing) should consider taking a daily supplement containing 10 micrograms of vitamin D. 

Most people can obtain all the vitamin D they require from a balanced diet and exposure to sunlight on their skin between late March/early April and the end of September. Contact a healthcare professional to get the correct vitamin D dose if needed. 

Getting enough vitamin D is essential for keeping bones strong. Spending time in the sun outside is the simplest method to ensure adequate vitamin D. However, taking vitamin D pills or integrating foods high in vitamin D into your diet can also be very helpful in accelerating this process.