Lack of Vitamin D? 7 foods to boost your body

vitamin d foods

 Lack of Vit D? Find the sunshine vitamin here!

You are not the only one who suffers from the lack of vitamin D, as the foods you can take the vitamin through them are super limited. Well, you may opt for vitamin d3 supplements and vitamin d spray or choose liquid vitamin d, but what about diet?

The truth is that the sun is considered the main source of sun vitamins, especially when our skin is well exposed to sunlight. Did you know about 50% of the world’s population is deficient in this vitamin because of working indoors most of the day or wearing our sunscreen? That’s why scientists advise exposing ourselves to the sun a minimum of 15 minutes per day.

However, some precious foods contain naturally this nutrient and the proof is that just about 20% of vitamin D comes from our diet.

Note that the Reference Daily Intake (RDI) is 600 IU’s for adults and 800 IU’s for the elderly over 70 years old.

What does Vitamin D offer?

Vitamin D is not only widely known for building bones but also for improving our mood making us happier! 😀 It also boosts brain function, improving our overall well-being.

Where can I find it?

  • Mushrooms

Some fungi exposed to more than normal sunlight or UV light may contain beneficial levels of vitamin D. Thus, since most mushrooms are grown in the dark, look for those grown in the light in your local market.

  • Oily fishes

Choose to eat salmon, sardine, herring, and mackerel which are loaded not only with vitamin D but also with omega – 3 fatty acids. To be more precise, 100 grams of herring contains 1628 IU of vitamin D (3 times the RDI), wild-caught salmon contains about 988 IU of vitamin D per portion while farmed salmon contains 250 IU on average. Moreover, canned tuna packs up to 236 IU of vitamin D per 100- gram serving, which is almost half of RDI. It is recommended for you to choose light tuna, eating about 170 grams or less per week.

  • Oysters

Oysters being delicious and poor in calories are considered a great source of vitamin D, providing 53% of the RDI. They are also loaded with zinc, copper, and vitamin B12.

  • Cod liver oil

If you don’t like fish, you can take the supplement of cod liver oil. Particularly, 1 tablespoon of this oil contains 1,360 IU! Moreover, it is an excellent source of vitamin A and omega – fatty acids.

  • Egg yolks

Eggs from commercially raised hens contain about 30 IU of vitamin D per yolk, while eggs from hens raised outside have higher levels of this vitamin.

  • Shrimps

Shrimp is not only very low in fat but has also 152 IU of vitamin D per serving (25 % of RDI).

  • Other sources

Some foods do not contain naturally vitamin D, but they are sometimes enriched with this nutrient, such as orange juice, cow and soy milk, cereal, oatmeal, and cheese. These provide the human body with almost 55 – 130 IU per serving.


  • Try to spend time daily under the sun to absorb this important nutrient, even if it’s difficult. Remember that nothing is impossible!
  • Of course, boost your body with best vitamin D3 oral dietary supplements to ensure your daily intake.

[Cover © Julia Caeser]

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