Vitamin D found in very few foods and is also abundant in natural sunlight’s ultraviolet rays. It is one of the most important micronutrients for maintaining health for your body. It is required to keep strong immunity and brain functions.

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Knowing how vital vitamin D is, by not having enough of it, you might be at risk of vitamin D deficiency. You can get vitamin D not only from the sun but also through the consumption of foods containing the vitamin.

Vitamin D intake is recommended at 400–800 IU/day (2/3 mg per day), so to satisfy that requirement, here are some of the foods that contain vitamin D that you can incorporate in your diet.

Foods that Provide Vitamin D

Egg Yolk

Vitamin D can be found in eggs, and it is effortless to obtain. The vitamin D in eggs comes from its yolk, so consuming the whole egg is very important to get the vitamin D. One yolk will give you about 40 IUs.

Note: One egg contains about 200 milligrams of cholesterol, it is recommended not to consume more than 300 milligrams a day for your health.

Fortified Milk

Make sure all of the milk you consume are fortified (to help assist with the absorption of calcium) with vitamin D. Milk product like ice cream and cheese are mostly not fortified.

In general, a 235 ml glass of milk contains at least 100 IUs of vitamin D and a 177 ml serving of yoghurt provides 80 IUs, but the amount can be higher (or lower) depending on how much micronutrients are added.

Always check the label since not all milk contains vitamin D.

Cod Liver Oil

Cod liver oil comes in liquid or capsule forms. The liquid form of cod liver oil is infused with citrus or mint flavours.

For children under the age of eight, it is recommended to take one tablespoon of cod liver oil. One tablespoon contains approximately 1,300 IUs of vitamin D. For infants, it is recommended not to exceed 1,000 IUs of vitamin D.

Excessive consumption of cod liver oil prevents blood clots and can also increase the chance of bleeding.

Fatty Fish

Fatty fish such as salmon, trout, mackerel, tuna and eel can be a good source of vitamin D.

An 85-gram sockeye salmon fillet contains about 450 international units (IUs) of vitamin D.

Beef Liver

A 3100 gram of beef liver contains 50IUs of vitamin D. There are other proteins and iron that comes in the serving. Please be aware of the high cholesterol levels in beef liver and


Oysters are saltwater clams. They are low in calories and full of nutrients.

A 100 gram serving of wild oysters has only 68 calories but contains 320 IU of vitamin D.


Shrimps are very low in fat, but they contain a right amount of vitamin D, 152 IU per serving and contain omega-3.

By eating all of the seven foods above, you will get the required dose of vitamin D, and you will not be at risk for vitamin D deficiency.

For more information about Vitamin D, visit Okadoc and consult with a dietitian or nutritionist online.