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Vitamins are organic substances that can be found in plants and animals and they are vital for the body to function normally. Vitamins are essential to our health and they can be obtained from foods. Each vitamin is important and has different task to perform. There are six known vitamins and they can be divided into two groups: water-soluble, which include vitamin B and vitamin C and fat-soluble, which include A, D, E and K. Vitamin D, like other vitamins, can be found in plant and animal sources although there are not many food that contain it naturally. However, many foods found in stores are fortified with synthetic vitamin D such as milk and dairy products.

Vitamin D

Vitamin D can be absorbed by exposure to the sun since our skin can convert ultraviolet rays into this vitamin. But vitamin D also has to be obtained from foods because modern lifestyle involves spending most of the time inside, and because certain climates don’t provide much ultraviolet rays. Vitamin D can also be taken from vitamin supplements.

List of Foods that Contain Vitamin DShiitake

Shiitake mushrooms, particularly dried shiitake mushrooms are rich source of vitamin D. They are rich in this vitamin because of their ability to absorb sunlight. Apart from vitamin D, shiitake also contain vitamin B1 and vitamin B2. Shiitake that are dried in the sun are richer in vitamin D than those dried artificially.


Mackerel is a fish rich in Omega 3 essential fatty acids and it is loaded with vitamin D.

Sockeye Salmon

Sockeye salmon is excellent source of vitamin D and it also rich in Omega 3 fatty acids. 3½ ounces portion of sockeye salmon will sum up to 90% of the required daily amount of vitamin D. Zooplankton, which salmon eats, is very rich in vitamin D.


Herring is another fish rich in vitamin D because it eats planktons which are full of this vitamin.


Sardines are very rich in vitamin D and are one of the best sources of omega 3 essential fatty acids. Sardines also contain vitamin B12, protein and selenium. One tin can of sardines provides 70% of required daily needs of vitamin D.


Catfish is a good source of vitamin D because, as above mentioned fish, it eats planktons.

Tuna Fish

This fish is very nutritious with lot of omega 3 fatty acids and vitamin D. If you eat 3 ounces of tuna fish per day, you provide 50% of daily recommended doses of vitamin D.

Cod Liver Oil

Cod liver oil is excellent source of omega 3 fatty acids, vitamin A and vitamin D. Cod liver oil does not have the most pleasant taste but the regular intake can prevent osteoporosis and enhance brain function. One table spoon of cod liver oil per day is recommended particularly in winter months.


Eggs are natural source of vitamin D and this vitamin is found in egg yolk. One egg per day provides around 10% of daily requirement for vitamin D.

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