Foods and Foods Containing Vitamin D

What foods and foods contain vitamin D? Do nuts contain this vitamin? How much should be taken? Is there any harm in taking extra vitamin D? Do fruits and vegetables contain vitamin D? You can find the answers to all these questions and much more below.

What is vitamin D?

Before we talk about the foods containing vitamin D, let’s take a closer look at what vitamin D is. Vitamin D is a fat-soluble mineral that forms in the skin when exposed to UV rays under direct sunlight. It is a unique vitamin essential for a number of functions including the maintenance of strong bones, muscles and teeth, cell growth control, strong immunity, neuromuscular functions and our overall health. Vitamin D deficiency can lead to a condition called rickets , in which bones do not develop and function properly .

The sun’s UV rays are the best natural source of vitamin D. They convert a chemical found in your skin into vitamin D3. This is transported to the liver and kidneys and then converted into active vitamin D. However, prolonged exposure to the sun can increase the risk of developing various problems such as skin cancer . Therefore, you need limited exposure to the sun to avoid vitamin D deficiency.

The disadvantage of vitamin D is that it is not found in many foods. A number of foods claim to contain vitamin D, but in reality they are only fortified with synthetic vitamin D. In fact, there are only a handful of foods that are naturally rich in vitamin D.

What foods and foods contain vitamin D?

Here are the foods that naturally contain vitamin D substance by substance:

1- sunlight

Of course , among the foods and foods containing vitamin D , sun rays are the leading one, although not a food item. A regular 30-minute walk in the hot sun can provide you with plenty of vitamin D throughout the day, which is otherwise difficult to obtain. We are talking about direct contact with the sun , not the rays emitted by the glass in your windows . Everything happens pretty quickly, especially in the summer. When the sun’s rays hit our skin, they stimulate the production of vitamin D in the body.

To increase your vitamin D levels while in the sun , at least expose your face, arms and hands, or an equivalent area of ​​your body. This is because the sun’s rays must come into direct contact with your skin for vitamin D to be produced. Fear not , we don’t want you to throw away your scarves, hats and gloves altogether. However, opening at least some parts of the body to get some sunlight seems like a good solution. Of course, do n’t forget to use sunscreen while doing this .

2- Mushrooms

Mushrooms are an important food among foods and foods containing vitamin D. In fact, mushrooms are the only plant source of vitamin D. Mushrooms thrive in sunlight and are great at absorbing sunlight, making it a good source of vitamin D. Mushrooms are also rich in B complex vitamins such as B1, B2, B5 and minerals such as copper.

The amount of vitamin D in mushrooms varies according to the type and variety. Shitake mushrooms are considered the best source of vitamin D among all mushrooms . In order to be rich in vitamin D, it is useful to prefer mushrooms that are always dried in natural sunlight, not artificially.


You can expose raw mushrooms to UV light to increase their vitamin D content. Before doing this, it would be good to cut the mushroom into slices. This will help them absorb more UV rays, which means they will provide you with more vitamin D.

3- Salmon

The third ingredient among foods and foods containing vitamin D is salmon. Salmon has a high fat content, making it an excellent source of vitamin D. Approximately 100 grams of salmon will provide you with 80% of the recommended daily intake of vitamin D. The healthiest are naturally caught salmon, not farmed salmon. Alaskan salmon contains 5 times more vitamin D than Atlantic salmon, making it a better choice.

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4- Supplements

Another way to include vitamin D in your diet is to take supplements. There are two types of vitamin D supplements; these are vitamin D2 and vitamin D3. Vitamin D2, also called ergocalciferol , is synthesized from plants and yeast. This type of vitamin D supplement is widely used. The other form of vitamin D supplementation is vitamin D3 , scientifically known as cholecalciferol . This is the most active form of vitamin D.


You should consult your doctor before taking the above-mentioned supplements to avoid any case of drug interactions and allergic reactions.

5- Mackerel fish

Among the foods and foods containing vitamin D are mackerel. Mackerel is another type of fish with good vitamin D content. Mackerel contains high amounts of omega-3 fatty acids . Just 100 grams of mackerel can provide up to 90% of your daily vitamin D requirement. Also, people who consume these fish can get essential minerals and vitamins that the human body cannot produce on its own.

6- Halibut fish

Another ingredient among foods and foods containing vitamin D is halibut. The firm white flesh and sweet taste of halibut have made it a favorite with fish lovers. This flatfish is nutritionally dense and contains important minerals and vitamins such as phosphorus, selenium, vitamins B12, B6 and omega-3 fatty acids . Halibut is also one of the best sources of vitamin D and has many other health benefits.

7- Herring

Among the foods and foods containing vitamin D , herring is also an important substance. Herrings contain significant amounts of vitamin D, which they feed on plankton packed with vitamin D. These bright gray fish are consumed in brine, roasted or creamed. Herring contains healthy fats and other important nutrients , which is a good reason to add them to your diet. It is also an excellent source of protein that promotes muscle growth and contains high amounts of vitamin B12, selenium, phosphorus, calcium and iron.

8- Cod liver oil

Liver oil of cod fish is also among the foods and foods containing vitamin D. Cod liver oil has been a popular supplement for many years and is extremely rich in vitamin D, vitamin A and omega-3 fatty acids . Consuming this oil regularly will promote healthy and strong bones, prevent osteoporosis in adults and improve brain activity.


Cod liver oil is also available in capsule form, making it the best option for those who don’t like its strong flavor.

9- Caviar

Another ingredient among foods and foods containing vitamin D is animal. Caviar is a common ingredient in sushi and provides significant amounts of vitamin D. It has a delicious taste and is also used as a great appetizer. It is a nutrient storehouse and contains minerals such as selenium, iron, magnesium, calcium and phosphorus. It also contains essential vitamins such as vitamin A, vitamin K, vitamin B6, folates, riboflavin and pantothenic acid.

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10- Sardine fish

Sardines are among the foods and foods containing vitamin D. Sardines are becoming more and more popular due to their incredible health benefits. It is also one of the best sources of vitamin D. Just a small amount of sardines will provide 70% of the recommended daily allowance. It’s also a great source of vitamin B12, omega-3 fatty acids, protein and selenium. Its high omega-3 fatty acid content contributes to bone health , lowers cholesterol and reduces inflammation.

11- Catfish

Among the foods and foods containing vitamin D, catfish is also an important ingredient. Catfish, like herring, constantly feed on plankton and small marine life that make vitamin D from sunlight. They are low in calories and contain vitamins, proteins and good fats. Just one fillet provides you with 200% of your recommended daily requirement for vitamin D. It not only provides vitamin D , but also improves many functions in the body.

12- Canned tuna

You may be surprised, but canned tuna is also among the foods and foods containing vitamin D. 85 grams of tuna provides 50% of the vitamin D your body needs. Canned tuna, fresh and wild-caught, is the most nutritious. What’s more, eating oily fish provides other health benefits, such as better memory and proper brain function. A light tuna contains the maximum amount of vitamin D and less mercury than white tuna.

13- Flounder

Flounder are also among the foods and foods containing vitamin D. Flounder is a flatfish that contains a quarter of the daily requirement for vitamin D. Pacific halibut is a good choice and has been associated with many health benefits.

14- Beef liver

Beef liver is a good source of vitamin D; and 85 grams of beef liver contain about a quarter of the daily requirement of vitamin D. This puts it in the category of foods and foods containing vitamin D. Beef is also a good source of vitamin B12 , iron and protein. Grass-fed beef is best for consumption, as it contains a good amount of all essential nutrients. Beef liver also contains protein and thiamine.

15- Ricotta cheese

Although it is not known in our country, ricotta cheese is among the foods and foods containing vitamin D. Ricotta cheese stands out as the only source of vitamin D among all dairy by-products . It contains five times more vitamin D than other cheeses. The amount of vitamin D in it is at a level that can be called high.

16- Carp fish

Carp is also a good source of vitamin D. Apart from vitamin D, this fish also contains vitamins A, D, E and K, minerals such as niacin, riboflavin, zinc, copper, magnesium and sodium.

17- Eggs

Eggs contain small amounts of vitamin D. Including one egg a day in your diet will provide you with 10% of the recommended dose of vitamin D. Although this amount is not large, it still deserves to be among the foods and foods containing vitamin D. Pasture-raised chickens spend a lot of time outdoors. That’s why their eggs contain the highest amount of vitamin D than any other egg on the market. In addition to vitamin D, eggs are a good source of vitamin B12 and protein.

18- Salami and sausage

Although those who want to eat healthy do not like salami and sausage, this and similar products are among the foods and foods containing vitamin D. Salami, ham and sausages are also good sources of vitamin D. But although salami, ham and sausages are good sources of vitamin D, they contain high amounts of sodium and can therefore increase cholesterol levels.


Excess salami and ham can increase your risk of stroke, hypertension, and heart attack.

19- Cereals

Some, but not all, grains are also among the foods and foods containing vitamin D. Before purchasing cereal, it is useful to check the nutritional value on the label to get an idea of ​​the percentage of vitamin D content. You may want to choose those with high vitamin D content. It should also be noted that whole grains have more vitamin D content than fruit-flavored cereals.

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20- Milk

A glass of milk will provide 20% of your daily vitamin D needs. Therefore , it takes its place among foods and foods containing vitamin D. To benefit from the vitamin D in milk, you should always choose whole milk. However, some, but not all, skimmed milks can contain vitamin D to ensure you don’t miss out on this important nutrient.

21- Oysters

Oysters are one of the best foods rich in vitamin D, making up 80% of our daily requirement. Also, oysters are a good source of vitamin B12, zinc, iron, manganese, selenium and copper . Although raw oysters have a higher nutritional value, it is necessary to properly cook them before eating them in order to destroy the harmful bacteria in them.


Oysters are high in cholesterol and should be consumed in moderation, especially by people suffering from cardiovascular ailments.

22- Orange juice

Another food among the foods and foods containing the best vitamin D is orange juice. The best way to start the day is to drink a glass of fresh orange juice. If you don’t have fresh fruit, you can also consider buying ready-made juices. Instant orange juice also contains a good amount of vitamin D. This is an excellent choice for those who do not like dairy products.

23- Shrimp

Shrimp are also a good source of vitamin D. In addition, shrimp contain moderate amounts of omega-3s, protein, selenium, antioxidants and less fat. You can enjoy these seafood dishes without worrying about gaining weight.

24- Butter

Although not typically welcomed by dieters, butter is known to contain vitamin D. Butter is saturated fat and is needed to help the body absorb antioxidants and vitamins. It also aids in the absorption of vitamin D from other sources. But remember that it should be consumed in moderation.

25- Margarine

Margarines are enriched with vitamin D, so we can count margarine among foods and foods containing vitamin D. It is a healthier alternative to regular butter as it contains 65% less saturated fat than butter, which is one of the foods rich in vitamin D. Margarine also contains moderate amounts of omega-3 fatty acids and monounsaturated fats, making it a good option for breakfast.

Are there any nuts that contain vitamin D?

Although it is claimed that there are some nuts that claim to contain vitamin D, there is actually no scientific basis for this. No scientific studies or examinations have been conducted to show that nuts contain vitamin D. Therefore, it does not seem right to claim that there are nuts containing vitamin D.

What is the recommended dose of vitamin D?

The recommended daily dose (RDA) of vitamin D is measured in international units (IU). According to data published in 2010, the daily intake of vitamin D is 600 IU for people aged 1-70 years. Babies are recommended to take 400 IU of vitamin D per day. Pregnant and lactating women should take between 600-2000 IU daily, depending on their health conditions. Similarly, the intake for people over the age of 71 ranges from 800 IU and above.


An overdose of anything can cause side effects, and this is also true for vitamin D. Overdose can cause a number of conditions including nausea, loss of appetite, constipation, weight loss, weakness and kidney damage. These conditions often occur when you take excessive amounts of vitamin D supplements.

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