Proper nutrition

Top 15 Foods High in Vitamin D

Vitamin D is a group of biologically active substances. For humans, the most important compounds of this group are cholecalciferol (vitamin D3), which is formed independently in the skin under the influence of ultraviolet rays and enters the human body with food, and ergocalciferol (vitamin D2), which can only come from food.

In modern conditions, the problem of a deficiency of a vital nutrient is acute. Causes of vitamin D deficiency: unhealthy diet, use of sunscreen, working night shifts or at home, infrequent walks. We offer you a selection of healthy foods rich in vitamin D.

Top 15 Vitamin D Foods

Vitamin D improves the absorption of calcium, phosphorus, magnesium, which is its main function. Chronic vitamin D deficiency increases the risk of diabetes mellitus, obesity, autoimmune, cancer and cardiovascular diseases.

Benefits of Vitamin D:

  • restoration of immune defense;
  • normalization of metabolic processes;
  • strengthening of bone tissue and teeth;
  • prevention of rickets, osteoporosis;
  • stabilization of blood clotting;
  • regulation of blood pressure;
  • support for the work of muscles, thyroid gland;
  • slowing down the aging process of tissues;
  • elimination of insomnia, depression.

Calciferols are not endowed with biological functions – metabolites formed after the dissolution of vitamins in fats have a beneficial effect on the body. Therefore, fats are also necessary for the absorption of this vitamin in the intestines. The daily intake of vitamin D between the ages of 4 and 70 is 15 μg (600 IU). The value is higher for the elderly, athletes, pregnant women and those who rarely go outside.

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1. Fish oil (red caviar)

What is the use of the product: Prevention of diseases of the skeletal system, increasing the production of serotonin from tryptophan. Regulated: work of the central nervous system, physical activity and appetite. Sports performance improves, and muscle volume increases faster. In addition to vitamin D, the product supplies magnesium, selenium and iron, cobalamins, retinoids, omega-3 acids and healthy fats.

Approximate norm: Per day – from 1000 to 2000 mg, per week – from 7 to 14 g.

Fish fat

2. Fish (halibut, eel, sardines, herring)

What is the use of the product: A positive effect on the work of the central nervous system, the return of a healthy look to the hair and skin, the normalization of skeletal formation. The heart and blood vessels become stronger, immunity is enhanced, sleep is regulated. It also contains Omega-3, an easily digestible protein, B vitamins and minerals.

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Approximate norm: Per day – from 120 to 200 g, per week – 3 or 4 servings.

A fish

3. Cod liver

What is the use of the product: Improving the functions of immunity, genitals, hormonal system, metabolism and improving the condition of the skin. Vitamin D found in a useful product is important for the central nervous system, bones, heart and blood vessels. The composition also includes retinol, iron, calcium, phosphorus, Omega-3.

Approximate norm: No more than 30-50 g daily, 210-350 g per week.

Cod liver

4. Chicken eggs

What is the use of the product: Reducing the risk of heart and vascular diseases, supporting brain activity, normalizing triglyceride and glucose levels, supplying a complete set of amino acids. The absorption of minerals in the digestive tract improves, and the risk of rickets is reduced. One yolk contains 20% of the daily value of vitamin D.

Approximate norm: You can have 2-3 whole eggs per day, and up to 20 eggs per week.

Chicken eggs

5. Beef liver

What is the use of the product: Strengthening mental activity, memory and attention with concentration, cleansing the body of toxins, improving the functioning of the liver, gall bladder. Protection against vascular diseases is built, the hormonal background is stabilized. It contains a lot of iron, vitamins A and K, protein, fats.

Approximate norm: You can eat up to 250 g per day, no more than 3 times per week.

Beef liver

6. Mushrooms (shiitake, chanterelles, oyster mushrooms)

What is the use of the product: Improving immunity, improving conduction along nerve fibers, accelerating metabolic processes. The tissues of bones and muscles are strengthened, the mood rises, and normal sleep is restored. Blood sugar and cholesterol decrease. There are few calories in mushrooms, a lot of trace elements.

Approximate norm: 100-130 g per day, no more than 2 servings per week.


7. Milk

What is the use of the product: Regulation of sleep, appetite and mood, stabilization of metabolic processes in bones, normalization of calcium absorption in the intestine. In the blood, the level of harmful cholesterol decreases, lipid metabolism is restored. The body receives phosphatides, enzymes, proteins, trace elements.

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Approximate norm: 200-300 ml per day can be used, up to 2 liters per week.


8. Butter

What is the use of the product: Stabilization of blood pressure, elimination of toxins, carcinogens and metal salts from the gastrointestinal tract, assistance in the formation of bone and dental tissues. The work of the intestines, immunity, heart, blood vessels, eyes is supported. It also contains fatty acids, vitamins A and E, calcium, phosphorus and zinc.

Approximate norm: You can eat 10-30 g per day, and up to 200 g per week.


9. Natural (Greek) yogurt

What is the use of the product: Prevention of osteoporosis, maintenance of muscle tone, activation of metabolic processes and stabilization of blood sugar. The assimilation of food improves, intestinal motility improves, inflammation in the gastrointestinal tract is stopped, and mood improves. There is a lot of calcium, potassium, proteins in yogurt.

Approximate norm: Up to 200 g per day, about 1-1.5 kg per week.

Natural yoghurt

10. Ricotta cheese

What is the use of the product: Supports mineral absorption, supports skeletal growth and development, and strengthens bones and teeth. Cheese is useful for the brain, blood vessels, heart, vision and immunity. Long-term saturation appears, pressure is regulated. The product contains vitamins D, A, K and B, protein, phosphorus, selenium.

Approximate norm: Allowed per day – 150-200 g, per week – up to 1.5 kg.

Ricotta cheese

11. Cottage cheese (goat, cow)

What is the use of the product: Restoration of intestinal microflora, improvement of blood circulation, lipid metabolism and the work of the heart and kidneys. Bone and dental tissue is strengthened, mood and metabolism are normalized. Proteins from cottage cheese are easily absorbed, calcium, phosphorus, iron, zinc and selenium enter the body.

Approximate norm: No more than 300 g per day, no more than 2-4 servings per week.

Cottage cheese

12. Fortified orange juice

What is the use of the product: Restoration of digestion, the formation of protection, resistance to pathogens. The inflammatory process is removed, the liver and blood vessels function improves, thirst is quenched, and appetite is regulated. Vitamin D is only present in fortified orange extract.

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Approximate norm: 200 ml is recommended per day, up to 1.5 liters per week.

Fortified orange juice

13. Soy milk

What is the use of the product: Normalization of the thyroid gland and acceleration of metabolism, improvement of digestion, strengthening of the walls of blood vessels. Ingredients: magnesium, potassium, iron, retinol and isoflavones, phospholipids. The beneficial product is enriched with calcium and vitamin D during production.

Approximate norm: Allowed 200-400 ml per day, 1.5-2.5 liters per week.

Soy milk

14. Pork lard

What is the use of the product: Stabilization of the hormonal background, strengthening the body’s defense against harmful microbes, dulling the feeling of hunger. Metabolism is activated, cholesterol levels are reduced. Minerals are better absorbed in the digestive tract. Fat contains many vitamins A, E and D, selenium, fats and fatty acids.

Approximate norm: Allowed per day 10-30 g, per week – from 100 to 200 g.


15. Early greens (parsley, nettle)

What is the use of the product: Restoring the balance of microflora, cleansing the digestive tract from harmful substances, maintaining homeostasis. Inflammation is stopped, antioxidant properties are manifested, liver functions are improved. Greens contain a lot of iodine, potassium, magnesium and selenium, vitamins C, K, D, A, E and group B, fiber.

Approximate norm: The bigger, the better. Up to 500 g per day, 2-3 kg per week.

Early greens

Lack of calciferols leads to mineral imbalances. Bones no longer receive a sufficient amount of micronutrients, which interferes with renewal. Deficiency affects immunity, heart and blood vessels, and the central nervous system. Vitamin D foods help restore balance, but other ways are also practiced.

Recommendations for replenishing calciferols:

  • Regular sunbathing, better outside the city.
  • Sleep normalization (at least 5-7 hours daily).
  • Losing weight, reducing the thickness of the fat layer.
  • Taking pharmacy or sports supplements with a vitamin.
  • Reviewing medications that may lower D.

Now it is becoming more and more difficult to get calciferol in a natural way, so you have to rebuild the diet. You need to add more healthy foods with vitamin D. Fish, beef liver, mushrooms, dairy products and eggs are required. This will restore supplies and improve overall health.

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