Eat Foods Rich In Vitamin D Daily...

To Avoid Vitamin D Deficiency

Written By Liz Oakes

Eating foods rich in vitamin D is one way to avoid vitamin D deficiency symptoms, which are common in far too many people in the population, including children.

Salmon is a good source of Vitamin DTake Vitamin D supplements or get it from food. Which choice will you make?

See if you can add some of the foods containing vitamin D to your daily diet, to avoid health problems.

Because there are not a lot of food sources of vitamin D, health authorities have mandated the addition of this vitamin to many foods.

Fruit juice and milk are now commonly fortified with this valuable nutrient, so you may get some if you use these foods very day.

If you or your children have allergies, and are unable to drink milk or fruit juice, take a look at the list of foods.

See if there are any possible items that you can add to your daily diet to boost your daily consumption of vitamin D.

This page may contain affiliate links. This means I may make a small commission from sales that result from these links at no added cost to you. As an Amazon Associate, I earn from qualifying purchases. Read Affiliate Disclosure

Foods Rich In Vitamin D... Vitamin D Supplements

It is beneficial to add foods rich in vitamin D to your diet if you can, as not having enough in your diet is one of the major causes of vitamin D deficiency.

It may be helpful to have a test done by your doctor to see what your vitamin D levels are if you are concerned because you have vitamin D deficiency symptoms.

The 25-hydroxy test can be done to measure the amount of this vitamin in the blood.

There are so many benefits of vitamin D, that you may need to add a natural vitamin D supplement if you live in an area where you do not get at least 15 minutes of sun on your skin every day.

There are also a number of prescribed medicines that will block vitamin D.

So if you are on any medication it is of benefit to ask your doctor if there is any special instructions about how to take your supplements.

So how much should you take and what type of Vitamin D?

If are already showing symptoms of Vitamin D deficiency or you are in a high risk category, you need to take at least 400 iu of Vitamin D3 or cholecalciferol a day, which is the RDA for adults, a very low amount.

Vitamin D supplements are known to be very safe supplements to take, with the exception of those who have some medical conditions, including lymphoma, tuberculosis (TB), sarcoidosis or hyperparathyroidism.

If you have one of these conditions vitamin D may release too much calcium into your system, so discuss it with your medical professional before you take it.


If you have darker skin or are particularly vulnerable because you already have health issues, you may need to take up to the maximum recommended dose of 1000iu per day.

Getting sun on your skin a few times each week may be beneficial and can be used along with supplementation.

It is said that if you have fair to medium skin color and get 15 minutes of sunlight on 5 to 10 percent of your body that you will get around 400iu of Vitamin D per time, which will help vitamin D deficiency symptoms.

It will benefit you to increase food rich in vitamin D in your diet. The list of foods that have good sources of vitamin D in them is quite short. Foods that contain Vitamin D include: 

  • Pure Cod Liver Oil
  • Button Mushrooms Raw If Exposed to UV light
  • Salmon cooked
  • Mackerel Fish
  • Sardines Canned in Oil
  • Tuna Fish Canned in Oil
  • Orange Juice - Fortified
  • Milk Non Fat or Whole - Fortified
  • Margarine - Fortified
  • Egg (Vitamin D is in yolk)
  • Liver Beef

Foods Rich In Vitamin D... To Prevent Deficiency

It will benefit you to increase food rich in vitamin D in your diet. The list of foods that have good sources of vitamin D in them is quite short.

The amount of vitamin D is not high in any of them, compared to the amount you would need to be eating on an ongoing basis, to prevent vitamin D deficiency.

What To Do If You Can't Eat Foods Rich In Vitamin D

When you look at the list of foods rich in vitamin D, many of you may find that you are unable to find sufficient foods from the list that you are able to eat, due to allergies and sensitivities to some of these foods listed above.

You may notice that the items highest in vitamin D on the list are seafood.

Vitamin D3 supplementsVitamin D3 supplements

It will benefit you to increase foods rich in vitamin D in your diet, but if this is not possible you may need to use a supplement.

If you are currently suffering from any of the vitamin D deficiency symptoms, it may benefit you to take a Vitamin D supplement.

Eating foods containing vitamin D is the best natural health approach to take where possible.

This vitamin is valuable for many reasons, but in particular because it is one of the vitamins for immune system health.

It may help to boost your immune system, along with its other uses to aid your health.

Natural vitamin supplements may help you if you are vegetarian or are allergic to milk, eggs, oranges and various types of seafood, as this may make it difficult to get enough vitamin D from your food.

Recent studies have found that children deficient in vitamin D have a higher incidence of hospitalization for asthma.

It is also common for many of these children to also have other allergies, including allergic reactions to dust mites.

I take Vitamin D3 (cholecalciferol) 1000iu capsules every per day, and I feel this has been very beneficial for me as I am do not get sufficient sun on my skin.

In Australia the size of capsules is limited to 1000iu, so it means taking a few if you wish to get a higher amount.

In The USA you can buy 5000iu capsules which are more convenient if you wish to get sufficient Vitamin D to truly prevent Vitamin D deficiency.

Salmon is high in Vitamin DSalmon is high in Vitamin D

There may also be vitamin D contained in many of the multi vitamin and mineral supplements, so check how much you are already taking.

If you regularly suffer from insomnia or even disturbed sleep, vitamin D is one of the a natural remedies for insomnia. It is a natural sleep remedy that may also help with chronic pain, and a number of other health problems.

It is particularly important if you have children, to consider the role of this vitamin in preventing health problems.

Check with your health professional if they need to take a supplement, if you are unable to increase natural sources of this vitamin, by eating foods rich in vitamin D.

Learn more about how to get essential nutrients from food...

Other pages that may interest you...

Thank You! I Appreciate Your Visiting My Site!

In my articles I recommend various items that I use and love & feel are of value to my readers & I may earn a commission for purchases made through links on this page. 

FTC Disclosure:  If you make a purchase via a link on this site, I may receive a small commission on the transaction - at no added cost to you. Thank you!

Read My Affiliate Disclosure Here

Are you looking for information about something in particular? Use this handy search box to see if its written about on this site...

About Google Search Box Privacy Policy