7 Foods and Drinks Rich in Vitamin D Recommended for Regular Consumption

Vitamin D, often known as the “sunshine vitamin,” is essential for strong bones, immune functions, and overall health. The daily value of vitamin D ranges between 600 and 800 international units for adults, according to Times of India.

Regular consumption of the following foods and drinks helps the body obtain adequate doses of the recommended daily value of vitamin D:

1. Fatty Fish

Fatty fish such as salmon, mackerel, and sardines are rich sources of vitamin D. A 100-gram serving of salmon contains about 400 international units of vitamin D, equivalent to 55% of the daily value.

2. Cod Liver Oil

Cod liver oil can be consumed to obtain vitamin D. It is a rich source of vitamin D and also contains significant amounts of vitamin A and omega-3 fatty acids.

3. Eggs

Eating one large egg provides 5% (equivalent to 41 international units) of the daily value of vitamin D. Adding eggs to the diet also enhances overall health.

4. Liver

Liver, especially beef liver, is a good source of vitamin D, though it is not suitable for pregnant women. A 100-gram serving of liver contains about 1.1 micrograms of vitamin D.

5. Fortified Milk

Most types of cow’s milk are fortified with vitamin D to help prevent deficiency. Drinking one cup of fortified milk provides about 15-20% of the daily value.

6. Fortified Cereals

Some breakfast cereals are fortified with vitamin D. These cereals can provide sufficient vitamin D for vegetarians.

7. Mushrooms

Mushrooms produce vitamin D when exposed to ultraviolet light. Choose edible wild mushrooms or UV-treated mushrooms to get more vitamin D compared to traditionally grown varieties.