Why You Need Vitamin D And Top Foods That Contain It

Written by: Brandi Monasco

Vitamin D is such a unique vitamin, because it can be acquired from both sun exposure and foods. However, most people spend the majority of their time indoors and this limits the amount of vitamin D they can get from sun exposure. Good nutrition can be used to help you get the right amount of vitamin D in your body.

Vitamin D is an essential vitamin in the body because:

  • It enhances the absorption of calcium that facilitates bone development
  • Boosts the immune system
  • Reduces inflammation
  • Boosts strong hair and teeth
  • Supports healthy cell activity and cellular growth
  • Boosts skeletal health
  • Reduces systematic swelling and irritation


On the other hand, lack of vitamin D in the body can cause issues such as:

  • Weak immune system
  • Increased risk of getting cancer
  • Osteomalacia
  • Poor hair growth
  • Skin issues such as eczema
  • Risk of getting cancer
  • Seasonal depression


There are many reasons why you need to make sure that you have enough vitamin D in your body. If you are limited to sun exposure, there are some great natural foods that are rich in Vitamin D.

Natural Food Sources Of Vitamin D


Salmon is a fatty fish that is rich in vitamin D. Three ounces of salmon contains 400 IU (100% DV) of vitamin D. The best type of salmon that you can eat is wild salmon, which when eaten, can regularly ensure that you have the right amount of vitamin D.

Cod Liver Oil

This is a popular supplement and it can be a great choice for those who don’t love fish.  It is an excellent source of vitamin D and for so many years, it has been used to help and prevent deficiency in children. One tablespoon of cod liver oil contains 440 IU (over 100% DV) of vitamin D.


Apart from providing omega-3 fatty acids, mackerel is also a great source of vitamin D. It is recommended for daily amount of vitamin D. Three ounces of mackerel contains 400 IU (100% DV) of vitamin D.


One egg contains 41 IU (10% DV) of vitamin D. This can be a great source of vitamin D, because eggs are easily available.


Three ounces of tuna contains 228 IU (57% DV) of vitamin D. Tuna is also a great source of vitamin K and niacin.


This is the only plant that contains vitamin D. Wild mushrooms are a great source of vitamin D; 1 cup contains 2 IU (1% DV) of vitamin D. Incorporating mushrooms in your daily diet can ensure that you get adequate amounts of vitamin D.


3 ounces of sardines contains 164 IU (41% DV) of vitamin D. Sardines are available all over the world. You can take sardines when raw, smoked, pickled or canned.

There are various ways in which you can acquire vitamin D. Sun exposure is the best way to get vitamin D, but for those who cannot get enough sun exposure, try one of these food sources to get the vitamin D that your body needs.

No juicer? No problem! Organifi Green Juice is a carefully selected blend of 11 different superfoods including turmeric, spirulina, lemon, mint, moringa and more. It was formulated for busy women and men who are looking for a way to super boost their health and support their lifestyle without spending a lot of time or money in the kitchen. Try it today!

Source, Source, Source

Brandi Monasco

Brandi Monasco

Health Advocate at Gettin' Healthy
Brandi Monasco is a freelance writer, graphic designer and social media manager from Texas. She graduated with a Bachelor’s Degree in Communication Arts and has recently found a new love for health and nutrition.
Brandi Monasco

Latest posts by Brandi Monasco (see all)


What Our Clients Say*

During my FitLife transformation, I lost 70 pounds! That's why I signed up for the protocol, but the most exciting result is that I found ME in the process. I had been hiding under a pile of pounds, self-doubt, and grief! FitLife changed my life and I knew I had to share it with others.

-Lynne, Longwood FL

I started with Fitlife back in 2011-2012…I wrote into Fitlife asking for an extreme amount of help. I was 300 pounds, with high cholesterol, and Drew helped me transform my life. I lost over 130 pounds and I no longer have high cholesterol. Not only did I lose weight, so did my husband, who lost over 70 pounds!

-Jaclyn, Martinsburg NE
View More Testimonials
*Results may vary by individual

Join The Movement

Mindset MasteryNutritional GuidanceFitness TipsCommunity Support
Join Now