Healthy Food
Veg food rich in vitamin D Essential for Normal Growth

Veg food rich in vitamin D Essential for Normal Growth

Veg food rich in vitamin D is essential for healthy bones, bodies, and minds. One of the best way to fill your Vitamin D quota is by soaking up some sunshine. But in some climates and seasons, getting enough sunlight isn’t always possible. Fortunately, you can get your fill of Vitamin D from many different foods sources.

Veg food rich in vitamin D Essential for Normal Growth

Some of the best Veg Food Rich in Vitamin D

White Mushrooms

People absorb Vitamin D when they’re out in the sun. So it should be no surprise that the same is true for many vegetables. White mushrooms, also called white button mushrooms. They are a fantastic source of Vitamin D when they’ve been exposed to the sun’s UV light while growing. They also provide a number of other health benefits, so adding them to your diet can improve your health all around.

Serving Size (1 ounce), 8 IU of Vitamin D (1% DV), 20 calories.

Whole Milk

Some of the milk you can find at the grocery store which is full with Vitamin D. Make sure you’re drinking plenty of whole milk containing vitamin D when you’re concerned about getting enough Vitamin D to keep you looking and feeling young and healthy. A cup of fortified whole milk provides the body with about 21% of the Vitamin D which your body needs for the day.

Serving Size (1 cup), 124 IU of Vitamin D (21% DV), 160 calories.

Cod Liver Oil

As the name suggests, cod liver oil comes from the liver of the cod fish. You can find it in oil form or in capsule form. And though it’s actually considered a supplement instead of a food, taking it is one of the easiest ways to get more Vitamin D.

Serving Size (1 tsp), 450 IU of Vitamin D (75% DV), 41 calories.


The calories and health benefits of sushi can vary depending on the variety, but in general, four pieces of sushi may provide you with 2% of the recommended daily Vitamin D. All the Vitamin D in sushi comes from the raw fish used to prepare it. The rice and seaweed also provide important health benefits, and these are all reasons why many people consider sushi to be a healthy food choice.

Serving Size (4 pieces), 14 IU of Vitamin D (2% DV), 130 calories.


Many soy products such as tofu are fortified with both calcium and Vitamin D, so be sure to check the labels when you’re at the grocery store. Fortified tofu can provide your body with as much as 39% of the daily recommended value of Vitamin D per 100 gram serving. It is also a high protein source!

Serving Size (100 grams), 157 IU of Vitamin D (39% DV), 88 calories.


A whole, large egg contains enough Vitamin D to account for about 7% of the daily recommended intake. And that’s not the only nutrient found in eggs that will help keep you healthy and young: eggs also contain protein, essential amino acids, choline, and sulphur. The wide variety of vitamins and minerals housed inside an egg are great for promoting healthy hair and nails, along with a healthy body overall.

Serving Size (1 large egg), 44 IU of Vitamin D (7% DV), 102 calories.

Soy Milk

Many people drink soy milk for the benefits of healthy soy. If you’re concerned about the amount of Vitamin D and calcium in soy milk versus whole milk, you don’t need to worry; soy milk is a viable source of both. One cup amounts to about 17% of the recommended Vitamin D for the day, and about 6% of the recommended amount of calcium.

Serving Size (1 cup), 102 IU of Vitamin D (17% DV), 132 calories.


If you’re like most people, one mention of caviar and you start thinking of swanky lounges and high-class parties. But caviar (fish eggs) can play a part in anyone’s healthy, balanced diet. Caviar contains a cocktail of various vitamins, minerals, and essential fats, all of which make it a great immune-system booster and quick source of Vitamin D when your body needs to reach its quota for the day.

Serving Size (1 tablespoon), 19 IU of Vitamin D (3% DV), 13 calories.

Orange Juice

A cold glass of orange juice is a healthy way to start your day. Fresh-squeezed oranges are usually ideal. But you might want to think twice if you’re concerned about getting enough Vitamin D to keep you feeling young, strong, and healthy. Many brands of orange juice are fortified with Vitamin D, because it isn’t naturally present in fruits and vegetables such as oranges.

Serving Size (1 cup), 100 IU of Vitamin D (17% DV), 120 calories.


Like many grain products, oatmeal is often fortified with essential Vitamin D. Oatmeal is a healthy way to start your day, thanks to all the vitamins and minerals it provides. Adding Vitamin D to the mix only makes it even better. One packet of fortified oatmeal provides about one quarter of the Vitamin D the average person needs each day. So check the nutrition labels to make sure you’re getting the most out of your meal.

Serving Size (1 packet, 44 grams), 154 IU of Vitamin D (26% DV), 157 calories.



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