Required: Foods rich in vitamin D

Vitamin D plays a very important role in the human body and can be obtained from the sun and food. It is also called a “solar vitamin” and helps maintain bone and teeth health. Vitamin D deficiency causes serious health problems such as diabetes, high blood pressure, arthritis and cancer. The most important function of vitamin D is that it helps in the absorption of calcium in the bones.

Do not underestimate it and watch to maintain its levels in the body. The sun is helping, but the following food comes as well:

1. Whole milk

Full-fat milk is enriched with vitamin D and a glass of it will provide 20% of the recommended daily dose. Turn it into your mode, it will not disturb your diet.


2. Cheese

Cheese RICOTA contains five times more vitamin D than any other type of cheese. Including cheese daily in your diet will provide you with 10% of the recommended dose of vitamin D.

3. Orange juice

A glass of fresh orange juice is good for health and refreshment. In addition to vitamin D, it is a rich source of vitamin A, which aids in vision, skin and reduces the risk of cancer.

4. Mushrooms

Mushrooms are a rich source of vitamin D, vitamins B1 and B2. To get even greater benefit from them, you can expose them to sunlight as this will raise vitamin D levels in them.

5. Eggs

The egg is full of nutrients like zinc, iron, protein, vitamin D, vitamin A and vitamin K that help for healthy hair and nails. A large egg can provide you with 8% of the daily recommended vitamin D value.

6. Fish


Fish such as mackerel, salmon and tuna are one of the best dietary sources of vitamin D. They are also rich in heart-healthy omega-3 fatty acids.