Published : May 12, 2026 6:52 PM IST
The richest natural sources of vitamin D are fatty fish like salmon, mackerel, sardines and tuna. In addition to being packed with this important nutrient, they contain plenty of heart-healthy omega-3 fatty acids. Salmon is an excellent source of vitamin D, consuming just one portion of it meets a high proportion of your daily dose. Eating fish in various forms a couple of times per week can help to improve bone health, reduce inflammation, and boost brain function.
Eggs are inexpensive and easy source to boost vitamin D levels. Vitamin D in egg is found in the egg yolk and protein in the egg is in the egg white. Eggs are beneficial for breakfast for bolstering immunity and strength of the muscles in your body. They're versatile as well and can be cooked a myriad of ways including scrambled, poached, boiled or with vegetables. Eggs from pasture raised hens could contain even more vitamin D.
Vitamin D commonly is fortified in milk, yoghurt and cheese, making these great options for people who don't get enough sun exposure. Fortified milks also have calcium that is necessary along with vitamin D to bind and build bones and teeth. Fortified milk and yoghurt make simple additions to your diet. Lactose intolerant people may benefit from using plant-based milk such as almond milk or soy milk, which are fortified with calcium.
Mushrooms are one of the few food sources of vitamin D, with some varieties having higher amounts due to their exposure to the sun's rays, which are needed for this vitamin to be produced. They are packed with antioxidants and low in calories, so mushrooms are a nutritious addition to a soup, salad or stir fried dishes.
Cod liver oil is a highly concentrated food rich in vitamin D that is very beneficial as a supplement. A little sproutful will meet a lot of your nutritional needs. It is also packed with vitamin A and omega 3 fatty acids, which are great for eye health and functioning of the heart. But its taste might not suit all people and it is yet one of the best natural vitamin D suppliers around.