10 foods rich in vitamin D should always be eaten


 You should always eat 10 foods rich in Vitamin D

Most people suffer from vitamin D deficiency and some recent studies attribute this to a genetic factor.

V “D” is a hormone produced in the body.

 Exposure to sunlight contributes greatly to its production, and it can be obtained from the food in it.

And because it is obtained upon exposure to sunlight, it is also called a vitamin from the sun, and it has many benefits that affect the health of the human body, especially children, as it increases calcium absorption protects against osteoporosis and strengthens the body,  immune system,  and prevention of some types of cancers and chronic diseases.

The normal range for vitamin D

V "D" deficiency is diagnosed in the human through a blood test. After the examination, the resulting report appears on it's level in the human body. The normal range in the body ranges from 20 ng/ml to 50 ng/ml, less than 12 ng is less than normal and is considered insufficient and indicates a vitamin D deficiency.

Low Vitamin D Test Results

  •  Less than 15 nanograms per liter today are considered vitamin D deficiency. 
  •  deficiency may result from Insufficient consumption of vitamin D:
  •  Vitamin D is found in certain types of foods, such as fish, shiitake fungi, egg white, and products that have been artificially added to vitamin D.
  • In most dairy products that do not contain additives, vitamin D, when needed, can be supplemented with vitamin D supplements.
  • Currently, due to the outbreak of the Covid-19 disease, it is highly recommended to take vitamin D, vitamin C, and zinc in prescribed amounts by doctors to boost the immune system.

Discover the following 10 foods rich in Vitamin D and the most important foods with good sources of Vitamin D that you should eat and include them in your diet:

  • These foods are eaten with adequate amounts of natural products.
  •  You should know which foods contain the most vitamin D.

We will explain to you all food and how much they eat, all the food is one of the recommended sources always address them to meet your need to avoid shortage problems.

1- Cod liver oil

Eating this food as one of the important sources always gives good results

Each 100 g (or 100 ml) contains 250 micrograms of D, so cod liver oil is the leader in its content among all categories. And if the taste particularly bothers you, then it can be taken in capsule form.

 In general, all types of fish oil - as with olive oil - are very beneficial.

the most important benefits of cod liver oil

  •   Prevention of macular degeneration
  •   Healing stomach ulcers
  •   Improving brain function

A study demonstrated an association between taking supplements containing cod liver oil as a complementary treatment for depression and a reduction in symptoms of depression thanks to a higher intake of omega-3 and vitamin D.

2- Herring

Eating a source of the vitamin as food is the easiest and fastest way to get the benefits and cold sea fish is an excellent source of D:

   100 grams of herring and Linda have between 13 and 22 micrograms of D.

   To keep the full content, it is preferable to eat smoked, grilled, or spiced herring.

   Herring as a portion of food has a high energy value because most of the fats are in its meat;

   Raw meat from herring is moderate in fat, contains 11 percent lard, and has an energy value of about     7-4 kJ / g.

A source of some minerals, and other important vitamins  to health, such as vitamin B2, which is a good source of some minerals, including; Calcium, phosphorous, iron, zinc, iodine, and magnesium in addition to potassium

3 - mackerel

10 foods rich in vitamin D

About 13 mcg of V "D" per 100g of mackerel - lightly fried, it's a good source that shouldn't be neglected.

Mackerel is a great source of omega-3, the best way to increase your omega-3 intake is to eat more fish rich in these essential fats, because it is a wonderful food, and one piece of mackerel contains 2,670 mg of omega-3.

Omega-3s have a wide range of benefits, including improving the heart and blood vessels and improving cognition and attention.

It contains large amounts of vitamin B12, a rich source of protein.

  Mackerel, which is of course, a good-tasting food is an excellent source of protein and a regular slice of it provides 20.8 grams of protein.

It contains very low levels of mercury

4- Sardines

Sardines contain about 12 micrograms of D per 100 grams.

Grilled sardine food or sardine oil is most beneficial so that you always get a large portion of the V "D". In the market, there are fresh and canned sardines that are easy to eat fast,  and the difference in their benefits is small, but it is preferable to eat fresh sardines because they are free of preservatives as one of the sources of vitamin D.

 Among the most prominent benefits of sardines are the following:

  •  It helps you lose weight, Are you on a weight-loss diet? We recommend adding sardines to your diet, as they can really help you attain an ideal weight.
  • It strengthens the immune system: Eating sardines can help build the immune system, as it has been found that sardine oil increases the number of immune cells in humans.
  • Boosts heart strength, sardines contain omega-3 fatty acids, which help reduce the level of harmful cholesterol in the blood, making sardines important for the cardiovascular system, preventing strokes and heart attacks.

5- Salmon

10 foods rich in vitamin D

These two fatty fish contain an average of 10 micrograms of V "D" per 100 grams. To preserve the maximum amount of vitamins it contains, it is best to cook it with steam.

 It is advised to eat salmon at least twice a week and choose salmon from among these meals.

 The health benefits of salmon are as follows:

  •  Preventing heart disease,
  •  lowering blood pressure
  •  improving body cells 
  •  arterial function.

6- Canned tuna fish

There are approximately 7 micrograms per 100 grams.

 The raw is also rich in Vitamin D.

Tuna is a type of fish that is widely eaten, and it is available in several types, such as white tuna, yellowfin tuna, big-eyed tuna, and skipjack tuna, which are classified as the most consumed and you can eat these fish.

 Whether fresh or canned, it is a good source of many vitamins and is also a tasty food to eat.

Benefits of canned tuna 

Tuna contains large amounts of protein, which contributes to strengthening the immune system, preserving muscle mass, and ensuring better growth of body cells, and it is also found in canned tuna, niacin, and good amounts of healthy HDL cholesterol, which protects people from the risk of developing high cholesterol in the blood.

Canned tuna is a special meal for individuals trying to follow a diet, primarily because it contains small amounts of calories, which are sometimes less than those in a bowl of rice.

One essential point cannot be overlooked, which is that canned tuna is white meat, and this matter is very important because it is healthier than red meat, and thanks to the many types of tuna and the different methods of preparing it, a person will not get bored when consuming it constantly.

7- Dark chocolate

 Every 100 grams of dark chocolate contains 5 micrograms of V D.

  Preferably choose dark chocolate that contains at least 40% cocoa.

A new medical study concludes that foods rich in cocoa, such as cocoa butter, cocoa beans, and powder, as well as dark chocolate, are a source of V "D".

Dark chocolate has many benefits, including: -

Boost memory power:

The flavonols in dark chocolate, cocoa powder, and other foods can be beneficial for brain function, and these compounds have anti-inflammatory and antioxidant properties, and a 2011 clinical trial at the University of Reading indicated that two hours after eating dark chocolate, memory, and response time were better. Compared to eating white chocolate, other studies have not shown it to be beneficial.

8- Milk

 Milk is necessary for obtaining calcium, but it is rich in Vitamin D. 

A 250ml cup of milk contains 3.7 mcg of Vitamin D. Full cream cow's milk is the most beneficial.

Cow's milk

Nutritionists advise eating whole milk because it contains only 4% of fat, and if you do not want to eat it directly, it can be added to some juices or chocolate and cocoa drinks to get a good taste, and nutritionists advise that. It is a source of many vitamins and minerals.

Yogurt drinks

Yogurt contains vitamin D, but some people do not want to eat this food daily, but it can be added to some juices, such as mint juice, to increase its nutritional value and get a delicious taste.

9- Eggs

 Eating raw egg yolk is one of the food sources rich in Vitamin D: Every 100 grams of eggs contains 3.25 micrograms of vitamin D.

And eggs are always a family food.

The nutritional value of the egg yolk depends mainly on the size of the egg itself, how it was cooked, and how was it obtained and processed?

Eggs also contain the following minerals and vitamins:

Calcium, iron, magnesium, phosphorous, potassium, sodium, zinc, vitamins, B group,  A group,  K, and vitamin  E.

10- Mushrooms

There are 1.18 micrograms of vitamin D in every 100 grams of mushrooms, which is a portion that should not be neglected, in addition to its beneficial content of minerals and vitamin B.

Mushrooms are the only plant that is considered to be food sources rich in vitamin D, and the amount of vitamin D present in mushrooms varies according to their type, and here are some types of mushrooms rich in this vitamin:

Dried Shiitake Mushrooms:

 Every 50 grams contains 77 global units of Vitamin D, which is equivalent to 12% of the recommended daily intake.

Fresh Forest Chicken Mushroom

 Fresh portobello mushrooms exposed to UV rays:

Every 50 grams contains 568 International Units of Vitamin D, which is equivalent to 95% of the recommended daily dose.

Fresh white fungi exposed to UV rays:

Every 50 grams is containing 523 International Units of Vitamin D, which is equivalent to 87% of the recommended daily intake.

Mushrooms can be eaten in addition to many foods such as pasta and pizza, which always give taste and nutritional value.

Fruits and vegetables contain vitamin D.


Broccoli contains a large amount of iron and vitamin D, and it can also be eaten as a single food or added to a salad.


It contains a large proportion of vitamin D, and it also enhances the fight against infections, allergies and fight wrinkles, and it also contains a very high percentage of proteins.


This delicious fruit has a variety of uses.

It can be eaten as it is in a fresh fruit salad or added while preparing certain Asian dishes.

Papaya is famous for being rich in fiber and excellent for digestion.


This delicious leafy vegetable has many benefits as it is rich in iron and vitamin D.

Orange juice

  A glass of orange juice gives you copious amounts of vitamin D and calcium.

 Eating an orange for breakfast helps reduce the risk of deficiency.

 Other sources of vitamin D

You should increase your intake of soy milk, soybeans, cheese, egg yolks, orange juice, oats, and fortified cereals such as wheat, barley, and corn.

Take vitamin D supplements in the doses your doctor prescribes.

 relationship between vitamin D and calcium 

The relationship between vitamin D and calcium is important for bone health.

 Foods rich in vitamin V "D" and calcium can help maintain a healthy body.

 Dairy products like cheese and yogurt are among the best sources of calcium and vitamin D.

 Whole eggs contain the highest concentration of calcium, while skimmed and whole eggs contain the highest calcium.

 For those who avoid sunlight or are at risk of developing a vitamin D deficiency, higher doses may be required.

 Those with moderate to severe vitamin D deficiency (levels below 30 nmol / L) 3000-5000 IU daily for 6-12 weeks may be required to rapidly raise their vitamin D level.

Eating the foods listed above will increase your body's supplementation of the amounts you need of the vitamin, and although drug sources are not taken as a supply, foods in the necessary quantities will work just as well as important medications for teenage adults.

A study in a group of patients of both sexes with vitamin D deficiency indicated that taking it with the largest meal during the day improved their absorption, and it was found that there was an improvement in the level of 50% after 2-3. Months in sick.

 Dietary fats work with cells to absorb the vitamin. Dietary fats increase the body's absorption of vitamin D, as a study showed that taking vitamin D with a meal that contains fats significantly boosts vitamin D absorption.

 The presence of any conditions that affect gut health and digestion can reduce vitamin D absorption. It should be noted that maintaining an adequate weight and avoiding obesity helps the absorption of vitamin D, as it was found that overweight and obesity affect the level of vitamin D in the body through the absorption of vitamin D.

 Factors that may affect the level of vitamin D in the body and other factors may affect the level of vitamin D in the body, including the following: 

 Skin temperature may play a role in vitamin D absorption, as warm skin is more efficient in producing vitamin D, so the production of vitamin D on a hot day is higher than on a cold day.

When addicted to fast foods, such as those high in sugars and high levels of salt; We get used to the taste and often lose the ability to taste foods in their natural state indoors and many feel a constant desire to eat.

 According to Leslie E-Korn, a physician specializing in mental health, integration, and nutrition, mood affects cravings for food, and that desire affects mood. This behavior is complex and may be caused by several reasons, with several factors contributing to it, according to the website. Psychology Today.

 Korn mentioned several psychological factors that contribute to this feeling:

 Cravings for self-medication. A lack of nutrients may cause people to crave food that contains the nutrients we need or want to alter our moods with them.

Cravings are addictive, as certain foods are manufactured so that they are addictive and lead to vicious cravings.

  Cravings for forbidden foods for various reasons such as allergies, when a person is prevented from something that increases his desire towards it.

Treatment of vitamin D deficiency with medicinal herbs

Treatment for vitamin D deficiency with herbs includes herbs and algae that contain vitamin D levels as follows:

1- seeds of acacia victoria (acacia victoria)

It is a dense shrub that grows in Australia, and the seeds are used in foods and as animal fodder, because it is a rich source of protein, and it is also a rich source of vitamin D.

2 - Lemon Marl (Bachausia citriodora)

It is a small evergreen aromatic tree widely used in the food industry as a substitute for lemon flavor in foods.

3 the dried leaves of mountain Tasmania pepper (Tasmania lanceolate)

 4. Combo (Lisonia Corugata)

It is a group of herbs that grow in the sea in the form of long black slices, which are rich in many nutrients such as vitamin D, and they are added to foods as they contribute to improving the taste and facilitate and speed up the digestive process. Because it contains digestive enzymes.

5- African basil (Ocimum gratissimum)

It is an aromatic shrub used in traditional medicine to treat colds and digestive disorders.

Treating vitamin D deficiency in other ways

After mentioning how to treat vitamin D deficiency with herbs, it is important to note that some methods and foods can be relied upon to treat vitamin D deficiency, such as:

Exposure to the sun at specific times and for 10 minutes, even once a day is sufficient to meet your needs naturally.