List of Foods Rich in Vitamin D and Benefits of Vitamin D

In today’s post I will discuss with you List of Foods Rich in Vitamin D and Benefits of Vitamin D, what diseases are caused by lack of vitamin D and the need or benefits of taking vitamin D.

Our body needs various vitamins and minerals in daily life. All these are somehow involved in the formation and growth of the body. Therefore, we face many difficulties physically due to the lack of any vitamin. Today in this post we will discuss about one such vitamin, which is Vitamin D. Its main source is sunlight.

We get vitamin D directly from sunlight. But now one thing to worry about is that we don’t like to stay in the sunlight for a long time due to the high temperature of the sun and when we go to the sun the skin of many people starts to get burning effect or burning sensation which is unbearable for the skin. Apart from this, many are dying of heat stroke. Due to which our body lacks vitamin D and we are suffering from various physical complications. Although we do not realize these problems in the beginning, later these problems become very serious.

Problems Caused by Lack of Vitamin D

Lack of vitamin D causes many problems in the body. Its deficiency increases the risk of arthritis and osteoporosis. Also, the problems that occur due to lack of vitamin D are:

  1. Bone loss begins.
  2. Pain is felt in the waist and spine.
  3. The body feels tired.
  4. The immune system of the body decreases.
  5. Hormonal problems occur.
  6. There is a possibility of high blood pressure.
  7. Sexual problems arise.
  8. Hair falls on the head.
  9. The body becomes weak.
  10. The infection of various viruses and bacteria increases in the body.
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List of Foods Rich in Vitamin D

Milk or Dairy Products

Milk products like curd, buttermilk, cheese etc. Milk is an ideal food. Milk contains various minerals including vitamin D which plays a role in the body structure, bones and teeth of our country. You can have one mug of milk regularly if cholesterol level is under control. But if someone finds it difficult to consume straight milk, then they can meet their vitamin D needs by consuming other milk products.

Also Read: Advantages and Disadvantages of Eating Yogurt and Rules, What are the Nutrient Content of Milk?


Eggs and egg yolks are rich in vitamin D and are a very readily available food for us. Eating one boiled egg daily fulfills its requirement. Egg yolk is already known as a delicious food. The white part of the egg contains essential nutrients protein and the yellow part contains fat and minerals.

By eating it, you can fill up the lack of vitamin D you need. Also, 1-2 days a week, you can include eggs or any egg-based food or most of the food in your lunch menu. One thing to keep in mind before eating eggs regularly is that people with high cholesterol should not eat egg yolks or yolks.

Sour Cream

An important function of vitamin D is to increase the immune system of our body. Regular consumption of sour yogurt after lunch increases immunity in the body. It is not a very tasty food so many people eat it with sugar or something sweet which is not right at all. You can add a little bit of salt if needed.

The Fish

Fish is a very important food in the list of foods rich in vitamin D. But not all types of fish contain vitamin D. Seafood is another great source of vitamin D. It also contains calcium and omega 3 fatty acids. Salmon fish is rich in vitamin D. It is not always available. So you can eat tuna fish instead. Sea fish is not easily available for city people. So those who can afford it can keep marine fish in their diet to meet vitamin D deficiency.

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Another good source of vitamin D is mushrooms which are delicious and tasty. It is rich in nutrients and low in fat. Mushrooms are very popular as a vitamin D rich food. People of the European continent have mushrooms in their diet. Mushrooms usually grow where the sun shines and are cultivated and cultivated. Many eat mushrooms as a curry, while others cook them in pasta or salad. If someone is allergic to mushrooms, consult a doctor and supplement with any vitamin D-rich food other than mushrooms.


Different types of nuts, walnuts and different types of dry fruits are foods rich in vitamin D. Eating a handful of almonds every day can easily meet the needs of vitamin D in the body.


As we all know, oranges are an ideal source of vitamin C. Almost everyone likes to drink orange juice. Although oranges are not available throughout the year, they are readily available during the orange season. Eating oranges and orange juice can help compensate for vitamin D deficiency. Many people are allergic to vitamin C or have gastric problems. So except for those who have difficulty, the rest can easily compensate for vitamin D deficiency by drinking orange juice. Drinking a glass of juice every day can easily make up for vitamin D deficiency.


Cheese helps to compensate for vitamin D deficiency. Also eating cheese increases calcium levels in the body.


Cereals like wheat, barley, oats. These are foods rich in vitamin D. Eating these foods 1-2 days a week can reduce vitamin D deficiency.

You can also include a variety of vegetables in your diet that will help you meet your vitamin D requirements. Include beans, capsicum in your diet to reap the benefits.

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Vitamin D Intake Requirement

We all know that vitamin D is obtained from sunlight. But sunlight is not the only source of vitamin D. There are many foods that contain vitamin D. Consuming these foods regularly can reduce the risk of arthritis and various bone diseases.

  1. Vitamin D helps prevent toothache, back pain, muscle pain and any bone related problems.
  2. One of the most important functions of vitamin D is to regulate the amount of calcium phosphate in the body. Which contributes to the growth and development of children.
  3. As we age, various problems can appear in the body. Regular intake of vitamin D makes it easier to maintain good health.
  4. Helps prevent cancer.
  5. Helps to solve various sexual problems.
  6. Strengthens the bones of the body.
  7. Increases digestion power.
  8. Increases immunity in the body.

Vitamin D is a very important food element in our body. Since sunlight is its main source, we should spend 10 to 15 minutes in sunlight every day. Be sure to use sunscreen before going out in the sun. Then vitamin D will be produced in our body naturally. Also add vitamin D rich foods to your daily diet and ensure your good health.

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