Various Types of Foods Containing Vitamin D

Various Types of Foods Containing Vitamin D

Not only preventing osteoporosis, consuming foods that contain sufficient vitamin D also helps reduce the risk of various diseases, including high blood pressure, cancer, heart disease, and depression.

Vitamin D does have an important role in forming and keeping bones strong. However, there are also other benefits of vitamin D that the body needs, such as supporting an optimal immune system.

Various Foods Containing Vitamin D

We can indeed produce vitamin D with the help of sunlight. However, we can also meet the needs of vitamin D through food. The following are foods that contain vitamin D, which can be found easily:

Egg yolk

Egg yolk is one of the foods that contain vitamin D. In one egg yolk contains at least 40 IU of vitamin D. If you are interested in getting vitamin D from eggs, keep limiting the number of eggs you consume in one day.

The reason, one egg contains approximately 200 milligrams of cholesterol. In fact, consuming more than 300 milligrams of cholesterol per day is not recommended for heart health.


Mushrooms can be a choice of foods that contain vitamin D for those of you who are vegetarians. Like humans, mushrooms produce vitamin D from exposure to UV light. In 100 grams of portobello mushrooms, for example, contained at least 400 IU of vitamin D.


Salmon is one of the foods that contain vitamin D, a source of protein, and is rich in Omega-3 content needed by the body. 100 grams of cooked salmon contains about 447 IU of vitamin D. Other fish that also have the same high vitamin D content as salmon are mackerel and sardines.

Tuna in packs

In addition to fresh fish, packaged tuna can also be an option. In 100 grams of canned tuna, there are 236 IU of vitamin D. But when you decide to eat this type of tuna, pay attention to the type of tuna to avoid canned tuna which contains mercury. It is recommended to choose tuna in packages with the label "light" or limit the consumption of canned tuna to at least 200 grams a week.

How Much Vitamin D Needs Every Day?

Children, pregnant women, and adults need an average of 600 IU of vitamin D. However, the need for vitamin D will increase when you are > 70 years old. The need for vitamin D at that age is about 800 IU per day.

If you are deficient in vitamin D, your health can be compromised In infants and children, vitamin D deficiency can cause slow growth, susceptibility to infection, rickets, and muscle weakness. Whereas in adults, vitamin D deficiency can cause bone pain, fatigue, and susceptibility to osteoporosis.

Eat foods that contain vitamin D to meet the need for this vitamin. If necessary, you can also take vitamin D supplements. However, you should first consult with your doctor first.