5 Surprising Sources of Vitamin D Beyond Milk and Sunlight
Written by Tarishi Shrivastava | September 17, 2025
Introduction
Vitamin D is often associated with sunlight and a glass of milk, but this essential nutrient is hidden in many other everyday foods, too. For growing kids and teens, Vitamin D is not just about strong bones; it’s about muscle function, immunity, and better calcium absorption. A steady supply of this vitamin ensures kids stay active, focused, and healthy during their formative years.
Parents worry if their child is getting enough Vitamin D, especially during exam seasons, long school hours, or monsoons when sunlight is limited. While milk is considered a reliable source, it’s not the only option. Many other foods naturally provide Vitamin D, making it easier to add variety and nutrition to daily meals.
From protein-packed choices to everyday ingredients that often go unnoticed, these hidden sources can play a powerful role in your child’s growth journey. Adding them to regular meals not only prevents deficiencies but also makes the diet more balanced and wholesome.
5 Everyday Foods That Carry Hidden Vitamin D
Vitamin D is often thought of as the “sunshine vitamin,” with milk being the most popular food source parents turn to for their kids. Yet, this essential nutrient exists in many other foods that can easily be part of your child’s plate. Vitamin D plays a far bigger role than most imagine—it not only strengthens bones and teeth but also helps muscles, supports immunity, and improves calcium absorption. For children and teens, having the right amount of Vitamin D ensures they grow with energy, focus, and resilience.
Eggs
According to a study published in Nutrients. 2019, eggs are one of the simplest and most versatile foods that provide Vitamin D, especially the yolk. Along with high-quality protein, they also carry essential nutrients like Vitamin B12 and healthy fats, which together support energy, concentration, and brain development. A boiled egg in the lunchbox, scrambled eggs for breakfast, or an omelet packed with vegetables can make an easy, wholesome addition to your child’s daily routine. For kids who don’t drink enough milk, eggs are a reliable way to fill the gap in Vitamin D intake.
Mushrooms
As per a study published in Nutrients. 2018, among plant-based foods, mushrooms stand out as one of the few natural sources of Vitamin D. Varieties like button or shiitake can easily be added to Indian dishes—whether it’s a stir-fry, curry, or soup. They also provide fiber and antioxidants, which support digestion and immunity. For vegetarian families, mushrooms are an excellent way to bring in Vitamin D while keeping meals light yet nourishing. Their earthy flavor pairs well with both Indian spices and continental recipes, making them versatile for different meal styles.
Fatty Fish
Research conducted by J Steroid Biochem Mol Biol. 2009, fish such as salmon or rohu were rich in Vitamin D, making them especially valuable for growing children. Along with boosting bone health, these fish are packed with omega-3 fatty acids that help brain development and memory. Lightly grilled, steamed, or made into simple curries, fish can be introduced twice a week for steady Vitamin D intake. For teens balancing studies and sports, this nutrient combination ensures both mental sharpness and physical endurance.
Ghee
A study published in J Ayurveda Integr Med. 2024, ghee, long valued in Indian kitchens, is not just a cooking fat but also a source of Vitamin D. It supports bone strength, digestion, and overall immunity when consumed in moderation. A small amount of ghee drizzled over rotis, rice, or dal can add both flavor and nourishment. For children, this age-old ingredient ensures steady energy while providing fat-soluble vitamins like A, D, E, and K. Unlike heavily processed oils, ghee is a traditional way to sneak in nutrition through familiar meals.
Cheese
An article published by Molecules in 2023 shows that cheese, especially varieties like cheddar and mozzarella, contains a moderate amount of Vitamin D. It also delivers calcium and protein, making it a valuable food for bone and muscle growth. Cheese can be easily added to parathas, sandwiches, or pasta in small portions that children enjoy. For kids who resist milk, cheese offers a way to sneak in both taste and nutrition. While it should be given in moderation, its nutrient content makes it more than just a flavoring ingredient.
Conclusion
Vitamin D is far more than just milk and sunlight. Eggs, mushrooms, fatty fish, ghee, and cheese each bring unique benefits along with this essential nutrient. By including these surprising yet easily available foods in your child’s diet, you ensure steady growth, better immunity, and stronger bones. Balanced nutrition is about variety, and these foods help you create meals that are both healthy and enjoyable. With small, thoughtful changes, your child can get the Vitamin D they need every day, no matter the season.