9 Everyday Superfoods Rich in Vitamin D You Should Include in Your Diet

Vitamin D is essential for strong bones, a healthy immune system, and overall well-being. Often called the "sunshine vitamin," it helps the body absorb calcium and supports mood regulation.

While sunlight is the best natural source, many people don’t get enough—especially during cloudy seasons or long indoor hours. Thankfully, several everyday foods can help boost your vitamin D levels naturally.

Milk: Regular consumption of fortified cow's milk provides a good amount of vitamin D along with calcium—essential for bone health.

Egg Yolks: Egg yolks contain natural vitamin D, especially from free-range or pasture-raised hens. Add them to your breakfast or lunch.

Fatty Fish: Salmon, sardines, and mackerel are among the best natural sources of vitamin D. Grilled or curried, they’re both delicious and healthy.

Mushroom: Certain mushrooms like maitake and UV-exposed button mushrooms are plant-based sources of vitamin D2.

Cod Liver Oil: Just a spoonful daily provides more than the required dose of vitamin D along with omega-3 fatty acids.

Ragi (Finger Millet): Traditional and calcium-rich, ragi often comes fortified with vitamin D in health mixes.

Cheese: Cheddar and other full-fat cheeses contain small but useful amounts of vitamin D.

Tofu and Soy Milk: Fortified soy products are great for vegans and vegetarians looking to increase their vitamin D intake.

Yoghurt: Fortified yoghurt is an easy and gut-friendly way to get your daily dose of vitamin D—perfect for snacks or smoothies.