Wednesday, January 8, 2020

Vitamin D Rich Foods For Vegetarians and Non-vegetarians

Vitamin D Foods

VITAMIN D is a fat soluble vitamin and it is very important vitamin for us, Vitamin D helps in the absorption of calcium in our body. Due to lack of Vitamin D, the calcium we ingest is not absorbed in the body due to which there can be problems like bone pain and bone weakening. Vitamin D increases the immunity of our body due to which we become less ill. Vitamin D is also very important for our heart health. Vitamin D regulates insulin hormone levels in our body. Lack of Vitamin D for a long time increases the chances of getting diseases like obesity, high blood pressure, osteoporosis, rickets, type 2 diabetes. 

A normal person needs 600 - 800 IU (IU = International Units) Vitamin D daily.

Two types of Vitamin D are found (1) Vitamin D2 (2) Vitamin D3. Vitamin D2 is the vitamin that we get in plant-sourced foods, and vitamin D3 is the vitamin that we get in animal foods, apart from these, Vitamin D3 is formed in our skin when exposed to sunlight. It has been found in many research that Vitamin D3 is more useful and effective than Vitamin D2.

There are many means available in nature to overcome the deficiency of Vitamin D like sunlight and vitamin D rich foods etc. Vitamin D rich foods are found in both vegetarian and non-vegetarian types.

Vitamin D rich foods for vegetarians

For vegetarians, only limited amount of sources of vitamin D are available as compared to non-vegetarians, which is as follows:-


Vitamin-D, Vitamin-D-Source

Vitamin D is the only vitamin that can be produced in our body. When our skin comes in contact with sunlight, then Vitamin D3 starts to form in our skin. Spending 4 - 5 days a week for only 20 minutes in the sun produces enough Vitamin D in our body. It is a very simple and inexpensive means provided by nature to get Vitamin D.



Mushrooms are foods that contain vitamin D when exposed to the sun's ultraviolet rays. Mushrooms are grown in a place where the light is low, so vitamin D is found in very small amounts in ordinary mushrooms, in order to increase the amount of vitamin D in mushrooms, dry them thoroughly in the sun for two to three days. After exposure to sunlight, the amount of Vitamin D in mushrooms increases. 50 grams of mushrooms placed in contact with the sun contains about 560 IU Vitamin D, which is about 93% of the daily requirement.



Butter is also a source of Vitamin D, but the amount of Vitamin D in butter is very less, 100 grams of butter contains about 60 IU of Vitamin D which is only 10% of the daily requirement. Therefore butter is not considered a very good source of Vitamin D.

Fortified Milk

Fortified Milk

Vitamin D is found in very small amounts in ordinary milk, so different nutrients are added to the milk, one of which is also vitamin D. Such milk is called Fortified Milk. The amount of vitamin D in Fortified Milk ranges from 55 to 100 IU per 100ml, it is a very good source of Vitamin D.

Fortified Orange Juice

Fortified Orange Juice

People who are allergic to Lactose and Dairy Products cannot take Fortified Milk, so vitamin D and other nutrients are added to their orange juice called Fortified Orange Juice.

Vitamin D rich foods for non-vegetarians

There are many sources of vitamin D available for non-vegetarians, some of which are as follows: -

Egg yolk

Egg Yolk

Egg yolk or egg yolk is a very good source of vitamin D. 100 grams of egg yolk contains about 220 IU vitamin D which is about 40% of the daily requirement.

Cod liver oil

Cod Liver Oil

Cod liver oil is one of the best sources of vitamin D, cod liver oil is made from the liver of cod fish, this oil contains about 1300 IU vitamin D in 1 Tablespoon or 13.6 grams quantity, Which is more than twice the daily requirement, Cod liver oil is also a very good source of vitamin A.

Rainbow Trout Fish

Rainbow trout fish is a fish found in the Pacific Ocean, it is a very good source of Vitamin D. 100 grams of Rainbow trout fish contains 635 IU Vitamin D.

Salmon fish

Salmon fish is a very liked fish, it is also a very good source of Vitamin D. The amount of 100 grams of salmon fish contains about 525 IU Vitamin D which is 85% of the daily requirement.

Sardine fish


Sardine fish is also a good source of Vitamin D. 100 grams of sardine fish contain 195 IU Vitamin D.

Other sources of Vitamin D


Vitamin D supplements are also taken with the advice of a doctor to remove vitamin D deficiency, these vitamin supplements also contain vitamins other than vitamin D. These tablets are an excellent source of getting vitamins.

1 comment:

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