7 Natural Sources of Vitamin D You Should Add to Your Diet

Written by Pakhi Rewri | October 10, 2025

Introduction

A balanced diet is the key to a healthy body and mind. As per Nutrients, published in 2021, children who eat all the nutrients in the right proportion are more likely to perform better in studies. They may also be at a lower risk of facing health-related disorders in the long run. Healthy food can also be directly linked to a better mood and emotional regulation.

Out of the many important nutrients, vitamin D is an important supplement that one must add to their diet. For kids specifically, vitamin D is important for calcium absorption. As per Frontiers in Medicine, it makes the immune system stronger and may also help in fighting inflammation and muscle contractions. Parents can add a lot of different natural sources of vitamin D to their child's diet to support their health.

7 Natural Sources of Vitamin D for a Healthy Diet

As per NIH, on average, a person needs 15 µg of vitamin D to maintain optimal health. The recommendations may vary for babies or breastfeeding women. A lack of vitamin D can lead to bone and muscle pain. It may also cause fatigue, hair loss, and tingling in nerves. To avoid this, here are seven natural sources of vitamin D that one may add to their diet.

Egg Yolks

As per NIH, one large yolk of egg has around 14.3 µg vitamin D. Instead of just having egg whites, one can add both the yolk and the white part to make an omelette or consume it in boiled form. Eggs are also a great source of protein and may promote better muscle building. Some interesting ways to add eggs to one's regular diet, maybe in the form of egg salad, egg toasts, French toast, and scrambled eggs.

Mushrooms

As for nutrients, specific varieties of mushrooms, especially the ones exposed to UV light, can offer a significant amount of vitamin D. Button mushrooms are one of the many mushrooms that one may add to their day-to-day life. They are particularly beneficial for bone and muscle recovery. Additionally, mushrooms also have a rusty flavour and meaty texture. This makes it extremely versatile and one can create different types of dishes with it. One can make mushroom sandwiches, pizza, mushroom curry, and so much more from mushrooms.

Cheese

According to Elsevier published in 2023, cheddar cheese is a type of cheese that contains high amounts of vitamin D. Along with this, cheddar cheese can also be rich in calcium and other important minerals like phosphate. It can be consumed in the form of blocks or can be added to sandwiches, pasta's and even vegetable salads. Cheddar cheese can instantly make any dish more flavorful and rich. Cheese can be added as a topping in sandwiches, pizza, and burgers to enhance texture and flavor.

Tofu

As per nutrients published in 2024, tofu, as well as other certified soya products, can be an excellent source of vitamin D for vegans. Vegetarians and vegans cut their meat intake and thus might be at a greater risk of suffering from vitamin D deficiency. To avoid this, such people may incorporate tofu into their everyday diet. Not only is it high in protein and low in calories, but also great for muscles, treating inflammation, and helping with weight management as well. Grilled tofu, tofu sandwiches, and tofu masala chaat are some of the ways to have tofu.

Dark Chocolate

As per NIH, among the many varieties of chocolate, dark chocolate is one of the best sources of vitamin D for people. It can be consumed with milk for better calcium absorption. The best part is that dark chocolate has a very rich flavor and can be easily integrated into one's desserts and milkshakes. For kids, it may serve as a healthier alternative to chocolate rich in sugar. One can dip strawberries in melted dark chocolate and keep it in the refrigerator to have a nice dessert at home.

Fish Liver Oil

Fish liver oil, also known as cod liver oil, is considered one of the top sources of vitamin D. As per the Author Manuscript, cod liver oil can also support neurological development among children. It may also enhance their immunity as well as support the digestive system. Moreover, they can be great for brain function and eyesight. Fish liver oil can be consumed in the form of supplement tablets.

Fish

As per the Author Manuscript published in 2009, specific varieties of fish like tuna and trout are rich in vitamin D. They may also contain omega-3 fatty acids, carotenoids, and other such beneficial compounds. Regular consumption of fish may also enhance a person's eyesight and immunity. They may also help in preventing the risk of cancer and strokes. Fish can be consumed in various forms like curry, fish fingers, grilled fish, and a lot more.

Conclusion

Due to the prevalence of a sedentary lifestyle, many people may not get enough vitamin D intake. In the long run, such people may be exposed to health risks such as skin cancer and bone ailments. To avoid this, people may add different forms of vitamin D to their food to keep the diet healthy.