6 Must-Have Vitamin D3 Foods To Add To Your Diet

Vitamin D3, also known as cholecalciferol, is known for maintaining healthy bones, supporting the immune system, and regulating calcium and phosphorus levels in the blood. Unlike vitamin D2, which is found in plant-based sources, vitamin D3 is primarily derived from animal products and synthesized by the skin when exposed to sunlight. Several food items are rich in vitamin D3 that you can add to your diet for a healthy balance. Yashika Dua, Nutrition Consultant, Artemis Lite 82A, Gurgaon has shared the list of food items.

6 Vitamin D3 Foods To Add To Your Diet

Here are the vitamin D3 food items you can add to your diet:

Fatty Fish

Fatty fish are one of the best natural sources of vitamin D3. Salmon, mackerel, sardines, and trout are particularly high in this nutrient. A 100-gram serving of salmon can provide around 361-685 IU of vitamin D3, which is a significant portion of the daily recommended intake.

Cod Liver Oil

Cod liver oil is a great source of vitamin D3. Just one tablespoon can contain up to 1,360 IU of vitamin D3, far exceeding the daily requirement. It's also rich in omega-3 fatty acids and vitamin A, making it a beneficial supplement for overall health.

Egg Yolks

Egg yolks are another great source of vitamin D3. One large egg yolk gives approximately 37 IU of vitamin D3. The vitamin D content in eggs can vary depending on the diet of the chickens, with those raised in sunlight and on vitamin D-enriched feed containing higher levels.

Beef Liver

Beef liver is a nutrient-dense food that contains vitamin D3, along with iron, vitamin A, and other essential nutrients. A 3.5-ounce (100-gram) serving of beef liver provides around 50 IU of vitamin D3, making it a great addition to your diet.

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Fortified Foods

Many foods are fortified with vitamin D3 to help people meet their daily requirements. Common fortified foods include cow's milk, plant-based milk alternatives such as almond, soy, and oat milk, orange juice, and breakfast cereals. The amount of vitamin D3 added to these foods can vary, therefore it's essential to check the labels for specific content.

Cheese

Certain types of cheese, especially those made from fortified milk, can provide small amounts of vitamin D3. While cheese is not a major source, it can still contribute to your overall intake, especially when consumed as part of a varied diet.

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Incorporate these foods into your diet for a healthy balance of vitamin D3.

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