What foods contain the most vitamin D?

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Although all vitamins are important for the body, some are vital. Such is the case of those that allow better absorption of nutrients from food. Or those that directly influence physical and mental development. Among the most useful we must include vitamin D.

In this article we will highlight the importance of vitamin D for the organism. In addition, we will see which foods have a higher concentration of vitamin D.

What is vitamin D?

Vitamin D has always been related to calcium, the mineral with which bones are formed. This is because the absorption of this mineral is due to the presence of this vitamin. Bones constitute a high percentage of the body. Hence the value of this nutrient.

The consumption of this nutrient also contributes to the normal functioning of other parts of the body, such as the nervous system or muscles

What is vitamin D for?

After entering the body and being processed by the body, vitamin D initiates different processes within the body. For example, it strengthens the limbs that are part of the nervous system. In this way, it improves communication between the muscles and the brain.

It is also responsible for keeping bones healthy and strong. A large part of vitamin D is directed to the bone structure. That is why some bone diseases are associated with a lack of this mineral.

Another positive effect of this mineral is on the skin. Healthy skin, free of rashes and blemishes, is largely due to the processes that depend on vitamin D.

Symptoms of vitamin D deficiency

When you are deficient in any vitamin, the body reflects it through some symptoms. According to the NIH, an organization dedicated to health, these are the conditions that a person with a low vitamin D level may suffer.

  • Infections. These can appear due to a decrease in the body’s defenses.
  • Osteoporosis. If there is no vitamin D, bones tend to become weak. This can become a chronic problem.
  • Rickets. There is also a proven link between low vitamin D intake and this condition.
  • Other conditions. Although evaluations are still ongoing, there appears to be a link between vitamin D deficiency and diabetes.

Foods with more vitamin D

Vitamin D can enter the body in 3 ways. Through exposure to UV rays, by consuming supplements high in this nutrient, or through food. Speaking of exposure to sunlight, Pilar Esquer, expert in nutrition, emphasizes that it should only be done for 15 minutes, in hours where sunlight is not strong.

She also points out the foods with the highest concentration of vitamin D, suggesting this alternative as the main one.


Among the fish, those with a high amount of fats, such as salmon or herring, stand out. Their concentration of this mineral is so high that only one meal is enough to cover the recommended daily dose. Tuna and anchovies also contain vitamin D, although in smaller quantities.


Daily egg consumption is one of the major sources available. The journal Nutrición Hospitalaria highlights that the consumption of this food, especially in children, helps to improve the absorption of many nutrients, favoring a healthy development and growth.

Cod liver

Consuming cod liver in oil makes it possible to obtain a large part of the daily dose. The nutritionist Paloma Quintana points out that, although its intake is recommended, it should not be abused.


For mushrooms to become a source of vitamin D, it is necessary to expose them to the sun for at least one hour. After that, they can be prepared in different ways in the kitchen. Nutritionists emphasize that these foods should be combined with other sources of vitamin D, if adequate levels are to be reached.

Dairy products

Nutritionists agree on the real relationship between milk and bone strengthening. This is because both milk and the products derived from it have a high level of this vitamin. Only those who suffer from lactose intolerance should avoid its consumption. This list excludes cheeses.

Nuts and dried fruits

In addition to being ideal to satiate hunger, nuts have a large amount of vitamin D, especially walnuts. This is confirmed by Fátima Branco, expert in nutrition. She also points out that they are one of the most beneficial foods for the body.

Fortified foods

There are a large number of foods to which vitamin D is added. They are known as fortified foods. This usually occurs with cereals or others made from plant products. For greater certainty, experts recommend checking the information provided on the label

Vitamin D is one of the most valuable vitamins for the body. With a proper diet you can enjoy all its benefits.

Risks of vitamin D

The U.S. National Library of Medicine also warns of the dangers of ingesting too much vitamin D. When very high levels of this mineral are reached in the body, the following symptoms may occur.

  • Heart conditions. Episodes of tachycardia may occur.
  • General malaise. Similar to fever symptoms.
  • Mental problems. Nervousness and confusion have occurred in some cases.
  • Other symptoms. These include vomiting, dizziness, loss of appetite. Kidney function may also be affected by increased demands on the kidneys.

It is only possible to exceed the suggested intake of vitamin D when it is ingested through supplements. These are the recommended doses, valued in International Units.

  • 400 IU. It is used in children of 1 year or less.
  • 800 IU. It is used in people over 70 years old.
  • 600 IU. It is the suggested amount for the rest of the people.
German Fuertes Otero
German Fuertes Oterohttps://www.google.com/search?kgmid=/g/11p5t5jsss
CEO at PharmaSalud.net. M.D. from Stanford Medicine: Stanford, California, US, M.Sc. from University of Cambridge: Cambridge, Cambridgeshire, UK and University of Oxford: Oxford, Oxfordshire, UK. PhD at Harvard University Harvard Catalyst: Cambridge, MA, US.

Aunque pueda contener afirmaciones, datos o apuntes procedentes de instituciones o profesionales sanitarios y la información contenida en PharmaSalud esté redactada por profesionales en medicina, recomendamos al lector que cualquier duda relacionada con la salud sea consultada con un profesional del ámbito sanitario.

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