Foods rich in vitamin D that you should supplement

11.07.23 136

Vitamin D is essential for our body. It provides a lot of nutrients to help the body develop and limit the number of related diseases. Therefore, it is essential to balance and supplement vitamin D for the body. So how to provide the necessary amount of vitamin D, what are foods rich in vitamin d? The following article, Solife will help us get the most appropriate answer.

1. Importance of vitamin D in the body

What are the foods rich in vitamin d? Is Vitamin D Important? These are questions that users post questions and expect to find an appropriate answer to. Vitamin D plays an essential role in calcium absorption and promoting bone growth in our bodies.

Tầm quan trọng của vitamin D trong cơ thể
The Importance of Vitamin D

In addition, vitamin D also contributes a large part in supporting the cell division process, greatly and strongly influencing the differentiation of some cells by cancer, skin cancer,… An adequate supply of Vitamin D necessary for the body will help limit the risk of breast cancer, colon cancer along with several other related diseases, …

Note: Vitamin D is not a medicine and is not a substitute for medicine.

2. Foods rich in Vitamin D should be supplemented

What foods rich in vitamin d should be supplemented? On the market today, products are very diverse, but finding foods rich in vitamin D is very difficult. Here are the top 10 foods rich in Vitamin D that we can refer to.

2.1 Vitamin D is abundant in fatty fish

Fatty fish is one of the foods that contain vitamin d. We should use fresh salmon, and tuna so that the body can absorb many vitamins. In addition, these two types of fish also have high nutritional value, helping to build strong bones, absorb nutrients and develop well.

Vitamin D có nhiều trong các loại cá béo
Foods rich in Vitamin D

2.2 Egg yolks are rich in vitamin D

Vitamin d is abundant in which foods? Vitamin D is found in egg yolks. An egg yolk will contain up to 18 – 39 IU of vitamin D. However, for domestic chickens, garden chickens, … that are free to roam, the amount of vitamin D in egg yolks is 3 or 4 times higher. compared to industrial chicken eggs.

This is considered one of the simple, easy-to-find foods and provides a large amount of vitamin D for the body. Besides, the product’s price is also quite cheap, so it is suitable for many users.

2.3 Canned Tuna

Many customers prefer to use canned tuna, because of the fresh taste of the fish along with many other nutrients in the product. Canned tuna provides the body with a sufficient amount of vitamin D. Moreover, its price is also quite cheap and provides many other nutrients and vitamins for our body. As a result, it is possible to be healthy and grow well.

Cá ngừ đóng hộp
Canned Tuna

In a 100g serving of canned tuna, there will be 236 IU of vitamin D. However, we should also consider and limit its use in the long run. Because canned tuna contains a large amount of methylmercury, a toxin that comes from fish.

2.4 Mushrooms

Mushrooms are one of the foods that produce vitamin D2. Vitamin D2 helps increase the concentration of Vitamin D in the machine but it is not as effective as Vitamin D3 from animals. Normally 100 grams of mushrooms contain 2,300 IU of vitamin D. This is too much vitamin D, far beyond the recommended use of experts.

Mushrooms are considered as one of the foods rich in Vitamin D

2.5 Cereals

Vitamin D is also commonly found in cereals. As we know, cereals and oatmeal contain 54-136 IU per serving. So we can use them every morning. Moreover, cereals are also very easy to use, so vitamin D absorption will be more effective.


Ngũ cốc
Cereals rich in Vitamin D

2.6 Fish roe

Fish roe is a high-vitamin D food supplement. Not only that, but this food also provides many other vitamins such as Vitamins A, D, and B,… They all have the effect of supporting and helping the body to develop healthily. Vitamin D in Fish roe helps to prevent rickets.

2.7 Orange juice

Orange juice is considered to be the top product in the group of foods rich in vitamin d. A glass of orange juice will usually account for about 100 IU of vitamin D. We can use it in combination with breakfast to help the body provide enough energy and Vitamin D.

Nước cam
Glass of fresh orange juice

2.8 Milk 

Milk is one of the most popular and trusted drinks daily. Each type of milk will provide the body with many different nutrients and nutrients. For example, cow’s milk will provide a large amount of calcium, phosphorus, and riboflavin for the body.

Vitamin D is found in milk

Besides, milk contains about 115-130 IU of vitamin D per cup. This is also considered one of the foods rich in vitamin d.

2.9 Oysters

Oysters are often used while still alive by simple preliminary processing to bring out the typical sweet and delicious taste of the dish. As we all know, this is also one of the foods that help provide vitamin D effectively and well for the body. Normally with a 100-gram natural oyster, only has 68 calories but contains a lot of Vitamin D, up to 320 IU.

2.10 Shrimp

Shrimp is commented as one of the top 10 popular foods. In particular, shrimp provides a basic amount of vitamin D, unlike other seafood. Although this is a low-fat food, it is the main source of vitamin D. Besides, shrimp also contains omega-3 fatty acids that are beneficial for the body. So it is always searched and selected by users.

Shrimp contains a large amount of Vitamin D

Above we have come together to learn about the content related to foods rich in vitamin d. The food groups above are all rich in nutrients and provide the body with a sufficient amount of Vitamin D. Hopefully, through the content shared above, you will find yourself the right food, both providing enough nutrients and helping the body absorb a large amount of Vitamin D.

Read more: 

“Do you know which foods supplement vitamin D for the body?” – Medlatec. Retrieve from: Retrieved date 4/4/2023.

“7 foods rich in vitamin D you should add to your daily diet” – Sức khỏe đời sống. Retrieved from: Retrieved date 4/4/2023

Trần Hoàng Uyên (Senior Manager Pharmaceutical company) là chuyên gia cấp cao với nhiều năm kinh nghiệm trong lĩnh vực dược phẩm. Tốt nghiệp cử nhân chuyên ngành Quản lý dược I tại Trường Đại học Y dược TP. Hồ Chí Minh và hiện đang công tác tại công ty dược phẩm. Với hơn 10 năm kinh nghiệm làm việc trong ngành dược, chị Hoàng Uyên là chuyên gia cộng tác tham vấn y khoa cho danh mục blog cũng như các nội dung liên quan trên Solife. (Tran Hoang Uyen (Senior Manager Pharmaceutical company) is a senior specialist with many years of experience in the Pharmaceutical field. She graduated Bachelor of Pharmacy Management I at the University of Medicine and Pharmacy at Ho Chi Minh City and is currently working for a pharmaceutical company. With more than 10 years of experience working in the pharmaceutical industry, Ms. Hoang Uyen is a medical consultant collaborator for content on Solife's website.)