3 Ways to Get More Vitamin D through Nutrition

Vitamin D is one of the most essential nutrients in your body. It is not only good for your bones but it also helps a lot with bone health and all over bodily functions. Research shows that nearly one billion people suffer from vitamin D deficiency. This deficiency not only affects their health but also the quality of life these people have. Further studies show that most of this deficiency exists in South Asian countries. 

Experts suggest that it has a lot to do with the diets that these regions follow. They have a carbohydrate-based diet where wheat and rice serve as the key diet element. More important nutrients like proteins and vitamins are not readily available to most people due to these poor diets. Fortunately, one of the easiest ways of restoring this deficiency is making dietary changes. 

How Does Changing Diet Help?

You can obtain vitamin D easily not just through the Sun but there are tons of foods that are rich in Vitamin D. These foods can help you meet your daily vitamin D requirement and set your body back on track. Identifying these foods is half the work, therefore; we have compiled a list of the 3 ways to get more Vitamin D through Nutrition. So, let us begin without further edits.


The first dietary pick on our list is salmon. Most fishes including salmon are high in vitamin D and are a great way to maximize vitamin D intake in the body. According to the United States Department of Agriculture, consuming 3.5 ounces of salmon fish provides the body with 528 IU of vitamin D.  This amount makes up around 66% of the DV. 

However, there is plenty of difference between farm salmon and wild salmon. Further research shows that 3.5 ounces of salmon provide 998 IU of Vitamin D which is much higher than any other food. It makes up 124% of the DV. It means that anyone who consumes salmon on a daily basis should have sufficient vitamin D levels; and a healthy bone system.

Herring And Sardines

The second nutritional option on the list is fish again. Herring and Sardines are fishes that people around the world eat. There are different forms of these available fishes. For instance, you can eat these fish raw, canned, or smoked depending on your taste and their availability.

Studies show that 3.5 ounces or 100 grams of Herring fish provide 216 IU which is around 27% of the total vitamin D intake. It is quite alright if you are not a fish person because pickled herring is readily available in the market. It provides around 112 IU per 100 grams or 3.5 ounces therefore, 14% of the DV. 

Canned Herring, however, has a higher sodium content which most people consume a lot. So you should keep that in mind when consuming Pickled Herring. 

If you are looking for another option that is easier to eat and smaller in size then sardines are the best pick for you. They are another great source of vitamin D and protein for the human body. Studies show that 3.5 ounces or 100 grams of sardines contain 177 IU or 22% of the DV. Other fatty fishes such as Mackerel and Halibut are also great options for people suffering from vitamin D deficiency. 

Whole Eggs

If eating fish or seafood isn’t your thing, then you can always go for consuming whole eggs. Eggs are not just rich in protein but provide great amounts of vitamin D; they are a nutritious option for anyone who loves to have a quick snack while improving their health.

Most people do not know this but most minerals like Vitamin D exist in the egg’s yolk while the proteins and fats are in the egg whites. A single egg contains around 37 IU of Vitamin D which makes about 5% of the daily intake. We know that eggs alone aren’t enough to meet your daily needs but they are still a great option for anyone who is looking for something easy. 

These vitamin D levels differ according to the amount of sunlight and the kind of feed that the chicken receives during its bringing up. For instance, the chickens that consume pasture and roam freely in the sun tend to produce eggs that have 2-3 times higher vitamin D content.

Also, chickens that have a vitamin D focused diet and lifestyle are capable of producing eggs with around  6,000 IU; which fulfils 7 times of the DV. Therefore, if you plan to use eggs for meeting your vitamin D needs then we suggest switching to eggs that are high in Vitamin D or are from chickens raised outside in the open. 

Additional Things You Can Look Into

Since we have talked quite about the nutritional options that you have, let us look into some lifestyle changes that might help you. 

Sunlight Exposure

This shouldn’t come as a surprise but direct Sunlight is a great way to enhance vitamin D production in the body. When the sunlight strikes the human skin, there are fat packs on the skin called melanin that store sunlight in them. This melanin helps produce vitamin D in the body naturally through chemical processes in the body. 

Therefore, anyone suffering from a vitamin D deficiency should try and go out as much as they can during the day. The sunlight exposure will help you make the most of your health and improve vitamin D levels in no time.

Bottom Line

Getting enough vitamin D from only your diet is difficult but not impossible. You should try and make these dietary changes and you could soon see some great results. If the problem persists, we suggest switching to Vitamin D supplements or consulting professionals as they can address your problem better. We hope that this guide helps you restore your vitamin D levels and live a healthier and happier life. You can reach out to us for more related guides and we will be more than happy to help you out!





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