Five Foods to Get Your Body the Daily Dose of Vitamin D

The COVID-19 crisis is hit the world in more than one way. Besides the pandemic spread, the lockdown is causing several other health concerns too. One of the major worries is that people will develop a Vitamin D deficiency.  Your body needs vitamin D to regulate the levels of calcium and phosphate in it. These, in turn, contribute to better bone health.

Lack of Vitamin D is a serious concern. More so among individuals with a  dark skin tone and the senior adults. Sunlight is the biggest source of the vitamin, which is why people also call it the sunlight vitamin. However, because of the lockdown, people are staying indoors and away from the sun.

Well, while there’s not much you could do about getting outdoors and getting some sunlight, here’s what you could do. Pick the right food to give your body the daily dose of Vitamin D that it needs. Make sure you give yourself a healthy mix of these nutritious foods to stay fit and healthy!


Besides being rich in proteins and fats from milk, cheese is also a great source of other nutrients. Cheese comes in numerous forms, textures, and flavors and thus easy to add to your diet. And who doesn’t love to bite into some food that’s full of cheese? So, this one is an easy addition. Besides cheese, you could also include butter and fortified milk to your diet if you’re looking for vegetarian choices.

Beef Liver

Organ meats are a great source of nutrition. Besides giving your body a healthy supply of fat-soluble vitamins A, B, and K2, Beef liver is also rich in Vitamin D. However, most people find it unpalpable. But remember, it is essential to include it in your diet as it has a lot of minerals and vitamins.

Don’t worry if you do not like the beef liver the first time you try it, most people who consume it regularly call it an acquired taste.  All you have to do is try out a wide variety of recipes until you find one that serves as a treat to your taste buds. Remember, the right balance of health and taste is what will keep you going in the direction of building a healthy lifestyle.

Egg Yolk

Eggs are not just tasty and easy to make but also very healthy. Besides being a rich source of proteins, egg yolk is also the best source of vitamin D for your body. The yolk from a farm chicken’s eggs contains the highest amounts of Vitamin D3. So, go for fresh farm eggs the next time you’re out shopping and make sure to rehash your preferences for egg whites with egg yolks.

You could get around 1.1 micrograms or  44 IUs of your daily dose of vitamin D from every serving of an egg yolk. And the best part about it is, you can pair up eggs with a whole lot of other ingredients and make around 1000 dishes before you start finding it monotonous.

 Fatty Fish

width=Seafood and fishes are some of the best sources of getting your daily dose of vitamin D. Cod liver oil is a great way to get your body high on this vitamin, and you could use it with your everyday meal.

So, make sure you have a diet chart that has ample amounts of tuna, swordfish, sardines, salmons, and trouts in your list. However, if you’re not into seafood, you could also pick some cod liver oil supplements available in the store.

Orange Juice

If you want a vegan alternative for Vitamin D, the orange juice is your best bet. Besides being rich in Vitamin C, which is great for boosting immunity, orange is also an excellent source of potassium, folate, vitamin D, thiamin, and calcium. Soy milk, tofu, and fortified cereals could also be your vegan sources of Vitamin D.

Take your dietician’s help to build a healthy meal plan that suits your body’s nutrition needs. That way, you’d stay healthy and fit even while you are indoors. Keep experimenting with recipes so that you have a variety of food choices. And don’t forget to look up some uber-cool recipes using these food options to give your body that Vitamin D rush!