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What Are the Sources of Vitamin D?

There are significant benefits to including Vitamin D in your diet and the primary sources of vitamin D include eggs, fish, cod liver oil, and mushrooms. They are rich in vitamin D content and hence one must make sure to include them in their daily diet. Here is a closer look at Vitamin D, its various benefits as well as the various food items that help us increase our Vitamin D intake.

About Vitamin D

Vitamin D essentially refers to a group of compounds that are created in the human body as a response to exposure to sunlight. Hence, the vitamin is also often referred to as the ‘sunlight vitamin’. Vitamin D benefits the human body in a number of different ways and helps in the absorption of other essential nutrients such as calcium and magnesium.

Owing to our changing lifestyles that see us restricted indoors, it has become difficult for us as human beings to generate Vitamin D in a natural manner. However, the lack of vitamin D can result in the slowing down or failure of specific functions of our body. In more extreme cases, the lack of vitamin D can lead to development of diseases such as rickets that specifically affect our long-term bone growth. Therefore, Vitamin D rich foods are vital to include in our daily diets.

There is a good reason that medical professionals often recommend that we spend an adequate amount of time outdoors, and that reason is primarily Vitamin D. It is one of the most essential vitamins for the human body and is produced in the presence of sunlight. However, another way to increase the intake of Vitamin D is also to increase the consumption of Vitamin D rich foods in our diet.

Here is a closer look at Vitamin D, its various benefits as well as the various food items that help us increase our Vitamin D intake.

Benefits of Vitamin D

The inclusion of foods high in Vitamin D can help you reap a wide variety of health benefits. Here are a few such benefits:

  • Improves Immune System:

Vitamin D can be extremely helpful in warding off certain types of virus and bacteria, thereby protecting the body against infections. Therefore, the presence of Vitamin D rich foods in your diet can greatly boost your immune system.

  • Helps Strengthen Bones:

As mentioned above, the lack of Vitamin D in your diet can lead to developing bone-related diseases such as rickets. This is because Vitamin D is crucial in the absorption of calcium, a nutrient well-known for its contribution to bone growth and development. In particular, vitamin D3 rich foods can be excellent for the purpose of maintaining and improving overall bone health.

  • Helps Strengthen Muscles:

Apart from making our bones stronger, Vitamin D has also been linked to the development of muscles in the human body. This is particularly useful for senior citizens as the increased consumption of Vitamin D rich foods has been linked with lower chances of experiencing age-related muscle weakness.

Foods That Are Rich in Vitamin D

There are significant benefits to including Vitamin D in your diet, particularly if it is hard for you to otherwise receive the nutrient by spending time outdoors. That means knowing exactly what foods are high in Vitamin D as well as how you can incorporate them in your meals.
Therefore, here are some Vitamin D rich foods to get you started:

  • Eggs:

Eggs, in particular egg yolks, serve as an excellent source of Vitamin D that can be easily incorporated into one’s daily diet. While the egg whites are richer in protein, it is within the egg yolk that you can find most of the required Vitamin D content.

  • Fish:

Several types of fish are known to contain high concentrations of Vitamin D, such as salmon, tuna, halibut, whitefish, trout and even sardines. Not only is fish a Vit D rich food, but it can also be cooked in a variety of ways to suit every cuisine and palate.

  • Cod Liver Oil:

The benefits of consuming cod liver oil are widely known and they serve as some of the most popular supplements for Vitamin D in the world. However, as overconsumption of the substance can have certain side effects, it is important to ensure that you are taking the right amount of cod liver oil supplements.

  • Mushrooms:

Certain varieties of mushrooms have also been found to contain high amounts of Vitamin D, making them a delicious and versatile Vitamin D rich food. If possible, try to purchase mushrooms that have been treated with Ultraviolet (UV) light instead of those grown in the dark. This is because the UV treatment helps mimic the effects of sunlight and gives the mushrooms an extra nutritional boost.

How much Vitamin D does your body need?

Given our changing lifestyles, it is essential that we try our best to increase the intake of Vitamin D in our bodies. However, not everyone requires the same amount of Vitamin D to thrive. To understand this better, here is a chart detailing the recommended dietary intake of individuals, based on age:


Dietary Allowance (in microgram)

0 to 12 months


1 t0 13 years


14 to 18 years


19 to 70 years


71 years and older



Apart from these, pregnant women and breastfeeding women are recommended to consume 15 micrograms of Vitamin D.

Wrapping Up

With the various benefits that Vitamin D provides, particularly for our immune system, bones, and muscular structure, it is vital that Vitamin D rich foods remain an essential part of your daily diet. However, despite its many benefits, there are certain illnesses that Vitamin D intake cannot help prevent. That is why it is essential to have your health and finances safeguarded with a reliable health insurance plan.

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